Rooted & Counseling Wellness
Internal Family Systems
What is Internal
Family Systems (IFS)?
Have you ever felt like there are different parts of you that want different things? Like one part of you wants to relax and take it easy, but another part feels guilty and tells you to get to work?
Internal Family Systems (IFS) sees our inner world as a system made up of different ‘parts,’ each having its own feelings, thoughts, and role. Some parts might try to protect you, others might carry pain or difficult memories, and others might push you to succeed or avoid failure.
Support to heal your mind, body, & soul
Rooted Counseling & Wellness
Who is IFS for?
IFS was developed through Richard Schwartz’s work with individuals with eating disorders, however, IFS can benefit a broad spectrum of concerns from complex trauma to those who are simply interested in self-growth and personal understanding. Some conditions IFS has been successful with include:
- 9Anxiety
- 9Depression
- 9OCD
- 9PTSD
- 9Attachment Trauma
- 9Disordered Eating
- 9Addictions
- 9Relationship Challanges
- 9Phobias and Panic Disorder
What are ‘parts’ in IFS?
Through the lens of IFS, we develop protective parts as a result of experiences that leave us feeling unsafe, uncertain, uncomfortable, or out of control.
A part that holds a traumatic experience is called an exile. We also have two types of protective parts – managers and firefights – that function to protect the exile from the painful emotions.
Managers Parts
These types of protector parts are proactive and work to prevent you from feeling the emotions of the exile by seeking or keeping you in control of situations, tasks, emotions, relationships, or perceptions.
Examples of Manager Parts:
Task Manager, Inner Critic, Perfectionist, Overthinking, Fixer/Doer, Researcher, Optimist, Avoidant part, Approval-seeker, Critic/Judge, Planner, Caretaker, Rule enforcer, Self-Deprecating, Image manager, Intellectualizer, People Pleaser, Advisor, Spiritual Bypasser, Denial, Procrastinator
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Exile Parts
Wounded parts that carry painful experiences and emotions from the past. The protective parts work to protect the exhale from reliving painful memories or emotions.
Commonly Held Beliefs of Exiles:
“I’m alone”
“It was my fault”
“The world is unsafe, I can’t trust anyone”
“I’m not acceptable/loved/worthy as I am”
“I can’t stand up for myself “
“I’m bound to be rejected or abandoned”
“I’m broken”
“I’m not good enough”
“I’m too much”
“I have to be perfect to be safe”
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Firefighter Parts
These type of protective parts are more reactive and attempt to distract or sooth us from emotional pain. They see emotions as a threat and try to extinguish them quickly, just like putting out a fire.
Examples of Firefighter Parts:
Over spender, Avoider, Self-harm, Drugging, Numbing, Rage, Acting out sexually, Restricting/Binging, Suicidal, Impulsive, Over/underworking, Adrenaline seeker, Blame shifter, Distraction, Doom Scrolling, Emotional Eating, Self-Sabotage, Drinking, Dissociation, Shutdown
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What is “Self ” in IFS?
IFS therapy works with the belief that we are all born with “self-energy” or the ‘Self,’ which essentially means our core self, untouched by trauma and difficult life experiences.
“The 8 C’s” in IFS refer to qualities or traits that we all have access to when connected to “Self-Energy.” In IFS, we will discover how these qualities are part of you, and what it looks like in your life when you are being your “self”.
Curiosity
Calmness
Compassion
Courage
Clarity
Creativity
Confidence
Connectedness
Rooted Counseling & Wellness
How Does IFS Work?
In IFS work, a therapist will help you increase access to “Self” and get to know and understand your parts, especially the ones that might be struggling or acting out, through inner dialogues and visualization. IFS is non-pathogenizing, which means that rather than looking at a mental health diagnosis, the goal is to understand what part (or parts) is activated when certain symptoms, reactions, or behaviors are present (like chronic anxiety, shutting down, self-sabotaging, or suicidal thoughts).
These parts aren’t bad or broken — they’re all trying to help in their own way, even if it doesn’t always feel that way. Instead of fighting with them or trying to get rid of them, we listen to them and help them heal. So rather than asking, ‘What’s wrong with me?’ we ask, ‘What part of me is feeling this way — and why?’
As the “Self” works to help parts feel seen, safe, and supported, emotional resolution and a sense of peace come as a result of befriending and unburdening parts which creates lasting internal shifts. This is the goal of IFS.
**Variation of IFS include IFS-informed EMDR, Somatic IFS, and IFS-Informed Couples Therapy.
What are the Benefits of IFS?
While the most common benefit of IFS work is increased self-understanding and self-compassion, there are many other benefits. Often, people who engage in IFS work describe feeling:
- 9Decrease in emotional triggers
- 9More confidence in sitting with unpleasant emotions
- 9Increased emotional regulation and ability to self-regulate
- 9Reduction in anxiety & depressive symptoms
- 9An ability to redirect unhelpful thoughts, behaviors, and reactions
- 9Increased trust in self and others
- 9Healthier and more fulfilling relationship
- 9Less frequent cycles of burnout
- 9More access to the qualities of 'Self'
- 9Emotional healing and a sense of resilience
Rooted Counseling & Wellness
Ready to Go Deeper in Your Therapy Journey
Your journey towards relief from past experiences begins now
Romina Marquez, LCSW
Halie Boardman, LCSW
Jason Taylor, LCSW
Ke’ala Cabulagan, LCSW
Anna DiSera, LCSW
Elicia Pye, CSW
- Main: (801)508-4150
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- 11620 State Street, Ste # 1403 & #1404 Draper, UT 84020
- 1657 N Guardian Dr. Saratoga Springs, UT 84045
Our Mission
We provide a holistic approach to emotional and relational healing through integrating the mind, body, & spirit. In addition to standard psychotherapy, we offer clinical yoga, skills classes and health & wellness resources.
