If you are considering IFS therapy, there are a few things you need to know. This type of therapy is based on the idea that your mind and body are connected, and that your thoughts and feelings can affect your physical health. IFS therapy is a relatively new form of treatment, and there is still some debate about how effective it is. However, many people have found it to be helpful in dealing with a variety of issues. In this blog post, we will discuss the basics of IFS therapy, as well as some of the pros and cons associated with it.
What Is IFS (Internal Family Systems) Therapy?
IFS is a form of therapy that helps people understand and work with their internal system of parts. IFS was developed by Dr. Richard Schwartz in the 1980s and has been shown to be an effective treatment for a variety of psychological issues, including trauma, anxiety, depression, eating disorders, and substance abuse.
This is based on the idea that we all have an internal family of parts, each with its own unique qualities and perspectives. These parts can be in conflict with each other, which can lead to psychological distress. This therapy helps people understand and work with their internal system of parts to resolve these conflicts and heal from their past traumas.
According to studies, this type of therapy can also help people develop a greater sense of self-compassion and self-acceptance. As it works through the conflicts between parts, IFS also helps people develop a more compassionate and accepting relationship with themselves.
If you’re interested in learning more about IFS therapy, there are a few things you should know. Let’s take a look at some of the basics.
How Does IFS Therapy Work?
IFS therapy is based on the idea that we all have an internal family of parts, each with its own unique qualities and perspectives. This internal family of parts can be in conflict with each other, which can lead to psychological distress.
IFS therapy is conducted through individual sessions with a therapist, during which the client will be asked to explore their internal parts and learn to understand them better. The therapist will also help the client develop skills for managing conflict between their internal parts.
For example, a client might have an “angry part” that is always in conflict with their “sad part.” Through IFS therapy, the client would learn to understand the needs of both parties and develop skills for managing the conflict between them. So it basically works by helping you get to know yourself better and develop tools for managing internal conflict.
IFS therapy has been shown to be effective in treating a variety of psychological disorders. And it works very well in combination with other therapies, such as cognitive-behavioral therapy (CBT). If you’re interested in IFS therapy, be sure to find a therapist who is trained and experienced in this approach.
What Are The Techniques Used In IFS Therapy?
Internal family systems therapy work on the principle that we all have different parts or sub-personalities within us. IFS therapy techniques are used to help people become aware of these different parts, so they can understand how they impact their lives and relationships.
There are six main techniques used in IFS therapy that is also known as the 6 F’s of IFS, these are:
- Flesh it out
These six are steps through which an individual can become more aware of their different sub-personalities and understand how they impact their lives. Let’s understand how this works.
The first step is to find the different sub-personalities within yourself. This can be done through self-exploration and journaling. Once you have identified these different parts, you can then focus on one specific part that you want to work on. This step is about becoming aware of the different parts of yourself and understanding how they operate.
The next step is to focus on the specific part that you want to work on. This means that you will need to spend some time getting to know this part of yourself. You will need to understand its motivations, fears, and desires. Once you have a good understanding of this part, you can then start working on changing it.
Flesh it out
The next step is to flesh it out. This means that you will need to start working on changing the behaviors of this part of yourself. This can be done through different techniques such as Cognitive Behavioral Therapy or Exposure Therapy. For example, when working on fear, you may start by facing your fear in small steps.
This step is about feeling the emotions of this part of yourself. It is important because it will help you understand why this part behaves the way it does. Once you have a good understanding of the emotions of this part, you can then start working on changing them.
The next step is to befriend this part of yourself. This means that you will need to start accepting this part of yourself. Once you have done this, you can then start working on changing the behaviors of this part.
And here is the final step where you will work on your fear. This means that you will need to start facing your fear in small steps. It is simply not possible to face your fear all at once. That is why you will need to start with small steps. You can start by facing your fear in your imagination first. And then you can work your way up to facing your real-life situations.
One of the things that you will learn in this final step is how to release the fears that are holding you back. You will learn how to let go of your fears and start living your life again. This is an important step in your journey to recovery.
So, these are the techniques or steps that work in IFS therapy. It is a powerful tool that is considered to be very effective in treating different types of disorders. If you or someone you know is suffering from any kind of disorder, then you should definitely consider IFS therapy. It can help you or your loved ones to recover and live a normal life again.
What Conditions Does It Treat?
There are a number of conditions that ifs therapy can help to treat. This includes:
- Anxiety: It is one of the most common conditions treated by ifs therapy. If you have anxiety, it can help to lessen your symptoms and improve your quality of life.
- Depression: It is also effective in treating depression. If you are depressed, it can help to give you relieve your symptoms and improve your mood.
- PTSD: If you have PTSD, ifs therapy can help to lessen your symptoms and help you to cope with your trauma.
It can also help to treat other conditions such as:
- OCD: For OCD, IFS works to help you understand and accept your thoughts and feelings. This can help to lessen the symptoms of OCD.
- Bipolar disorder: IFS therapy can help to stabilize your moods and improve your quality of life.
- Eating disorders: IFS can help you to develop a healthy relationship with food and your body. And reduces the severe symptoms.
These are some conditions that ifs therapy can help to treat, but it is not limited to these. If you have a condition that you think could benefit from ifs therapy, it is best to talk to a therapist who is trained in this type of therapy.
Also, this is not an exhaustive list, and ifs therapy can help to treat other conditions not mentioned here. So talk to a professional and ask if this type of therapy could help you.
What Happens In A Session?
In a typical ifs session, you will meet with your therapist for about an hour. During this time, you will talk about whatever is on your mind. Your therapist will then help you to explore the different parts of yourself that may be causing you distress.
You will also work on developing a more compassionate relationship with these parts of yourself.
The goal of ifs therapy is to help you feel more whole and integrated.
Moreover, the session will also help you to understand how your past experiences may be affecting your current life. For example, it can help you to understand how your early childhood experiences may be impacting your current relationships.
Ifs therapy can be a very powerful experience. It can help you to understand yourself in a new way and to develop more self-compassion. If you are struggling with some aspect of your life, ifs therapy may be able to help.
What Are The Benefits Of IFS Therapy?
There are many benefits of IFS therapy. Some of the benefits include:
- Improved communication and relationships
- Increased self-awareness
- Greater insight into your thoughts, feelings, and behaviors
- Improved coping skills
- Reduced stress and anxiety
- Improved emotional regulation
The benefits of IFS therapy depend on the individual and their unique needs and goals. However, many people who go through IFS therapy report feeling better in their day-to-day lives and having improved relationships with others.
Moreover, it is not uncommon for people to feel a sense of relief after completing IFS therapy. This is because they have finally been able to address the root cause of their problems and gain a better understanding of themselves. If you are considering IFS therapy, it is important to speak with a qualified therapist who can help you determine if this type of therapy is for you or not.
Are There Any Limitations?
As with any form of therapy, there are always going to be some limitations. IFS is no different.
One potential limitation is that, because the focus is on self-compassion and understanding, it may not be suitable for people who are struggling with overwhelming emotions or those who have experienced trauma.
Additionally, IFS may not be the right fit for people who are resistant to change or who are not willing to explore their innermost thoughts and feelings.
That being said, IFS can be an incredibly powerful tool for people who are looking to make positive changes in their lives and who are willing to put in the work. However, as with any form of therapy, it’s important to consult with a mental health professional to see if IFS is right for you.
IFS can be an incredibly powerful tool for people who are looking to make positive changes in their lives. If you are struggling with your emotions or trauma, IFS may not be the right fit for you. However, if you are willing to explore your innermost thoughts and feelings, IFS could be a helpful tool for you.
Things To Consider
Sometimes, it can be tough to get started, or other times, it may feel like you’re stuck and not making progress. Here are some things to keep in mind as you go through IFS therapy:
- Your therapist is not there to judge you. They are there to help facilitate your healing and growth.
- The goal of IFS therapy is not to fix or change anything about you. The goal is to help you become more aware of your thoughts, feelings, and behaviors so that you can make choices that are in alignment with your values.
- IFS therapy is a process, not a quick fix. It takes time and commitment to see results.
- You may feel vulnerable during IFS therapy. This is normal and a sign that you are opening up and working through some of your issues.
- IFS therapy is confidential. Anything you share with your therapist will be kept between the two of you.
- You may experience some discomfort during IFS therapy. This is normal as you are exploring new territory and challenging old beliefs. However, if the discomfort becomes too much, please let your therapist know.
If you’re considering this type of therapy, or are currently in, keep these things in mind to help you through the process. It can be a powerful tool for growth and healing, but it’s not a quick fix. It takes time, commitment, and vulnerability to see results. However, it can be incredibly worth it to live a life that is in alignment with your values.
To conclude, IFS therapy is a way to work through your inner struggles by recognizing, understanding, and transforming the different parts of yourself. It is a safe, supportive and effective process that can help you to heal from trauma, increase self-awareness and learn new coping skills.
If you are considering IFS therapy, be sure to speak with a trained therapist who can help you to understand if this approach is right for you. With time and effort, IFS therapy can help you to feel more whole, integrated, and at peace with yourself.
For more information and tips you can contact Therapy Mantra. We have a team of professional therapists who can provide you with the support and guidance you need to recover from this condition. Contact us today to learn more about our services. You can also book an online therapy session or download our free Android or iOS app.