What is Internal Family Systems (IFS)?
Internal Family Systems (IFS) is a therapy approach that helps individuals understand and connect with different "parts" of themselves. Developed by Dr. Richard C. Schwartz in the 1980s, it emphasizes the compassionate "Self" as the core of healing and balance. IFS fosters self-awareness and emotional well-being through a gentle, empowering process.
Understanding IFS Therapy
Internal Family Systems (IFS) is a unique and empowering therapeutic approach that recognizes the mind as being made up of different "parts." These parts represent distinct feelings, thoughts, and roles, often shaped by past experiences. Importantly, all parts are seen as having positive intentions, even if their actions may feel disruptive or overwhelming at times. In IFS, every part is welcomed and given the space to be heard and understood. At the center of this system is the "Self," a calm, compassionate, and confident core that naturally promotes healing and balance.
IFS therapy helps individuals explore their parts, build a relationship with them, and understand their roles. Through this process, it becomes possible to heal wounded parts, resolve internal conflicts, and foster a sense of harmony and well-being. IFS offers a non-judgmental and respectful approach to self-discovery and emotional growth.
Core Concepts of IFS Therapy
Internal Family Systems (IFS) therapy is built on foundational principles that provide a framework for understanding and healing the mind. These concepts guide individuals in connecting with their inner world and fostering harmony within themselves.
At the heart of IFS is the "Self," a calm, compassionate, and confident core that exists within everyone. The Self acts as a natural leader, guiding the healing process and creating balance among inner parts. However, the Self is often hidden when protective parts, take control. These protective parts may dominate because they lack trust in the Self's ability to lead and keep the system safe.
At the heart of IFS is the Self, a calm, compassionate, and confident core that exists within everyone. The Self acts as a natural leader, guiding the healing process and creating balance among inner parts. However, the Self is often hidden when protective parts, take control. These protective parts may dominate because they lack trust in the Self's ability to lead and keep the system safe. The Self is characterized by the 8 Cs, qualities that reflect its healing nature:
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Calm
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Curiosity
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Clarity
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Compassion
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Confidence
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Courage
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Creativity
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Connectedness
When the Self is able to lead, it creates a space where all parts feel heard, respected, and supported, paving the way for deeper healing and integration.
The inner parts, or subpersonalities, represent different aspects of the person, often shaped by life experiences. Among them are the exiles, which are vulnerable parts burdened with pain, trauma, or shame from the past. These parts are frequently hidden as a form of protection from overwhelming emotions.
Other parts, known as managers, act protectively by focusing on control and working to prevent situations that might activate the exiles’ pain. In contrast, firefighters are reactive parts that step in to distract from distress, often through impulsive or soothing behaviors like numbing, overeating or substance use.
The ultimate goal of IFS therapy is integration. Rather than eliminating parts, IFS helps them coexist harmoniously under the leadership of the Self. This process transforms protective and wounded parts into allies, paving the way for deeper healing and self-understanding.
By embracing these principles, IFS offers a compassionate, non-judgmental approach to self-discovery, personal growth, and emotional well-being.
Working with Protectors (6Fs)
The 6F process is a gentle, structured approach within IFS therapy that helps you connect with your protectors, understand their roles, and guide them toward trusting the leadership of the Self. This process creates pathways for deeper healing and harmony:
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Find
Begin by locating the protector within or around your body. Notice its presence through thoughts, emotions, sensations, or imagery. Take time to observe where this part resides or how it manifests. -
Focus
Shift your full attention to this protector. Approach it with curiosity and openness, setting aside any judgment or resistance. -
Flesh Out
Take time to understand the protector more fully. What are its characteristics, behaviors, and intentions? What role does it play in helping or protecting you? -
Feel Toward
Reflect on how you feel toward this protector. Are you curious, compassionate, frustrated, or indifferent? If you notice positive qualities of Self (like calm, clarity, or compassion), proceed. If not, acknowledge that another part may need your attention first and work with it before proceeding. -
BeFriend
Build a relationship with the protector by expressing respect and curiosity about its role. Let it know that its voice matters and that you honor its efforts to keep you safe. -
Fear
Ask the protector what it fears might happen if it stopped its protective role. This reveals the deeper motivations and concerns driving its actions, often leading to the vulnerable exiles it guards.
By following the 6F process, protectors begin to see themselves as separate from the Self. This differentiation allows them to step back from their roles, trust in the Self’s guidance, and make space for profound healing.
Addressing the fears and building trust with protectors often leads to access to the exiles they shield. This process not only facilitates unburdening for wounded parts but also fosters a renewed sense of inner balance and harmony.
How Does IFS Therapy Work?
The Self is your calm, compassionate center, capable of guiding and healing.
IFS therapy is a gentle, collaborative process that allows individuals to explore and heal their inner world. The approach focuses on fostering understanding and harmony among the different parts of the person. Here's how the process typically unfolds:
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Identifying Parts: The journey begins by identifying and acknowledging the various parts within oneself. These parts might express emotions, beliefs, or behaviors that reflect their roles in your internal system.
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Building Relationships: Through mindfulness, visualization, and dialogue, individuals build compassionate relationships with their parts. Each part, whether protective or wounded, is given a voice to share its story and purpose.
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Healing Exiles: Vulnerable parts, often burdened by past trauma or painful emotions, are safely brought into awareness. The therapist guides the client in unburdening these exiles, helping them release their pain and regain their natural strengths.
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Restoring Balance: Protective parts like managers and firefighters are reassured and invited to take on healthier roles. This process helps them trust the leadership of the Self, the compassionate core of the individual.
IFS therapy emphasizes empowerment, allowing clients to take an active role in their own healing. Sessions are non-judgmental and tailored to foster self-awareness, emotional healing, and a deeper sense of inner peace.
Benefits of IFS Therapy
IFS therapy offers a range of benefits for emotional well-being and personal growth. By working with the Self and inner parts, individuals can experience profound healing and transformation. Key benefits include:
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Healing Trauma: IFS helps address and release the burdens carried by wounded parts (exiles), allowing individuals to process and heal from past trauma.
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Reducing Internal Conflicts: By fostering harmony between protective parts (managers, firefighters) and vulnerable parts, clients can experience a sense of inner balance.
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Enhancing Self-Compassion: Through connecting with the compassionate Self, individuals develop greater kindness and understanding toward themselves and their experiences.
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Improving Emotional Regulation: IFS supports better communication with inner parts, reducing overwhelm and enabling healthier emotional responses.
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Supporting Mental Health: It is effective for managing anxiety, depression, PTSD, and other emotional challenges by addressing their root causes.
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Promoting Personal Growth: Beyond addressing specific issues, IFS helps clients connect with their authentic Self, encouraging self-awareness, confidence, and resilience.
These benefits make IFS a versatile and empowering approach to therapy, helping individuals not only heal but also thrive in their lives.
"My experience being guided by Tertti in three sessions was profound and beautiful. Initially, I quickly felt trust and safety in the space he created. Each session helped me connect with different parts of myself, leading to a deeper sense of wholeness and acceptance. By the third session, I felt a significant integration of these parts into my heart and center. Tertti's calm and supportive presence allowed me to trust my inner guidance and take my time. This work has made me feel more content, appreciative, and accepting of my life and who I am. I highly recommend Tertti’s guidance to anyone feeling indecisive or disconnected, as it effectively bridges the mind and body."
Is IFS Therapy Right for You?
Internal Family Systems (IFS) therapy is a versatile approach that can benefit individuals seeking greater emotional balance and self-understanding. It is particularly helpful for:
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Those struggling with trauma, anxiety, depression, or PTSD.
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Individuals seeking to heal emotional wounds or overcome internal conflicts.
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People interested in deepening their self-awareness and developing self-compassion.
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Anyone looking for a gentle, non-judgmental, and empowering therapeutic approach.
IFS is a versatile approach that supports a wide range of emotional and mental health challenges while also appealing to those seeking personal growth and deeper self-awareness. By offering a safe and compassionate space to explore your inner world, IFS helps you uncover your potential and work toward lasting emotional harmony.
If you’re ready to begin your journey, I offer free initial consultations remotely and in Tampere. Book your session today to take the first step toward a more balanced and harmonious self.
Begin Your Journey with IFS
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Everything you need to know to get started.
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Find out more about my and my story here
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Session Duration: 60-90 minutes.
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Format: Online or in-person options available in Tampere, Finland.
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Languages: 🇬🇧 English or 🇫🇮 Finnish.
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Free Discovery Call: A complimentary 30-minute session to explore if IFS is right for you.
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