Internal Family Systems

What is Internal Family Systems?

Internal Family Systems, or IFS for short, is a type of psychotherapy which one can utilize independent of a therapist or psychologist to both identify and resolve the formative early life trauma that often underlies addiction. The process is effective because it relies on memory re-consolidation to literally rewire a person's brain in such a way that allows for painful, traumatic memories to become memories which are no longer associated by the mind with negative feelings such as fear or loneliness.

IFS is based on the idea that the mind is naturally made up of multiple “parts” (or sub-personalities), each with its own perspectives, feelings, and roles; almost like an internal family. IFS is widely used for anxiety, depression, addiction, and other mental health challenges. It’s considered a non-pathologizing model: rather than labeling parts as “bad” or “disordered,” it views them as trying to help, even if their methods are harmful. Once one has successfully mastered IFS and utilized it to work through their trauma, these parts can potentially even be assigned new, less detrimental roles.

Let's have a quick glance at some core concepts now.

• Exiles: Vulnerable parts that carry pain, shame, fear, or trauma.

• Managers: Protective parts that try to keep us safe and in control by preventing painful feelings from surfacing.

• Firefighters: Reactive protectors that try to distract or numb us when exiles’ pain breaks through (e.g., through overeating, substance use, self-criticism).

The Core Self

Beyond the proposed parts of the mind, IFS says everyone has a core Self that is calm, compassionate, curious, confident, and capable of leading the internal system. Healing happens when the Self takes the lead, listening to and caring for parts rather than suppressing them.

IFS therapy helps people:

1. Recognize and understand their parts.

2. Build a compassionate relationship between Self and parts.

3. Heal wounded parts by unburdening them from extreme roles or beliefs formed in the past.

How it Applies to Recovery

In IFS, addiction is seen as a “firefighter part” that steps in to numb overwhelming pain carried by younger, exiled parts of us—like shame, loneliness, or fear. For example, someone who drinks heavily might discover that their drinking part is desperately trying to soothe an inner child (an exiled part that is) who felt unloved and worthless. Instead of battling or shaming the drinking part, IFS helps the person approach it with compassion, asking what it’s protecting and listening to its fears. This process reveals the exiled wound underneath, and when the Self—the calm, caring core of the person—connects with that wounded part, it can release old burdens. As the exile heals, the addicted part no longer needs to work so hard, and it can transform into a healthier role, like bringing relaxation, play, or creativity. In this way, IFS doesn’t fight the addiction itself, but heals the inner pain that made the addiction necessary.

IFS can be used exclusively, or it can be used in tandem with other means of recovery like 12 step groups such as psychedelics in recovery, alcoholics anonymous, or narcotics anonymous. It can also be used alongside SMART Recovery as well. It is most often brought up in groups like P.I.R. and to a lesser extent SMART Recovery though to be quite transparent. The reason being is likely that these recovery modalities embrace more modern approaches to recovery whereas alcoholics anonymous and narcotics anonymous tend to be much more conservative in their approach, but that isn't to say that one can't pair IFS with AA or NA. This was solely brought up because it leads into the next point: there are no meetings for those practicing IFS unlike with the 12 steps or SMART. So, when seeking others who understand you and your recovery journey if it incorporates IFS, it may be beneficial to be mindful of the fact that you will be more likely to find them in P.I.R. or SMART Recovery meetings than traditional 12 step groups.

Parts of the Mind

The Therapeutic Process

Links to Outside Resources to Assist You in Practicing IFS

Internal Family Systems Explained (a Series by Dr. Tori Olds - An Excellent Place to Start for Most!!)

Good Questions to Ask Protectors and Exiles

Integrating IFS and the 12 Steps for Healing Addictive and Compulsive Cycles

Internal Family Systems Meetings

Psychedelics In Recovery Internal Family Systems Meeting-Requires Zoom

While Internal Family Systems doesn't require one to go to therapy, counseling, or even support groups, there is one now available for those involved in Psychedelics In Recovery. This is the only Internal Family Systems meeting that we are aware of at this point in time, and the fact that the concept of IFS peer support is being pioneered by those in Psychedelics In Recovery should tell you a lot about just how prevalent parts work is in the PIR community as was mentioned above.

The meeting in held every Wednesday between 8PM and 9PM Eastern Time for those who are looking for peer support in their healing journey!