Internal Family Systems (IFS) therapy is a powerful and modern approach to mental health. Created by Dr. Richard Schwartz in the 1980s, IFS therapy helps people understand and heal their internal worlds.
IFS teaches us that we are not one single identity. Instead, we are made up of different parts (i.e., multiplicity of the mind). Each part of us has its own role, voice, and emotions- all of which are well-intentioned.
In addition to parts, we all also contain a core Self- the one who sees and witnesses the various parts of us. Many spiritual traditions describe this concept as a core, unchanging, wise, or divine essence within each person (e.g., Buddha-nature, Brahman, Te, Essence, etc.).
In IFS Therapy, access to Self-energy is the change agent of the therapy process: the mechanism that leads to healing and growth of the psyche.
To better understand this healing approach and the concept of Self, I’m going to walk through the 8 C’s of Internal Family Systems, which describe the qualities of Self-energy. Remember, these are qualities we all embody- whether or not we have conscious awareness of or access to them.
8 C’s of Internal Family Systems
IFS Therapy builds on Systems Theory, which views the mind not as an object but instead as a dynamic, changing system. We ALL have parts, not just those who have experienced severe traumatic experiences.
The model is also heavily influenced by attachment theory, which helps us to explain how our beliefs about the world and the ways that we relate to the world are impacted by early life experiences.
According to this paradigm, the mind is made up of parts and a core Self. IFS therapy parts include parts that carry our pain as well as parts that protect us from feeling that pain, either proactively by controlling our behaviors or reactively by numbing our emotional responses.
While there are no bad parts and all parts hold good intentions for your internal system, the parts may not see their negative consequences. For instance, you may have an inner critic part who tries to protect you from embarrassment, but inadvertently keeps you from taking risks that would lead to a more fulfilling life.
At the center of this system of parts is your Self. Your Self is the core of you that cannot be damaged. The IFS model describes the Self as the deepest essence at the center of every person. The 8 C’s (outline below) of IFS are qualities that the Self embodies.
What Is Internal Family Systems Therapy?
Internal Family Systems (IFS) therapy is a powerful model of psychotherapy that helps you explore, understand, and heal your inner world. Based on the idea that the mind is made up of sub-personalities or “parts,” IFS therapy involves working with a trained therapist to better understand these internal parts and the roles they play.
In a session, your therapist helps you slow down and notice different parts of yourself. For example, the part that constantly people-pleases to stay safe, and another part that gets angry with you for never speaking up. The people-pleasing part may push you to avoid conflict, say yes when you mean no, or smile when you feel hurt. Meanwhile, the angry part often shows up after the fact, maybe snapping at a friend, criticizing yourself harshly, or fueling resentment you can’t quite explain.
These parts can feel like they’re at war with each other. One tries to keep the peace at any cost; the other tries to protect your dignity and voice. IFS therapy gives space for both to be heard, seen, and understood, without judgment, so that you can resolve the internal battles of your psyche.
Your therapist helps you access your Self: the calm, confident core of who you are. From this grounded place, you can connect with the different parts of you, offer them compassion, and gently unburden the pain they’ve been carrying.
IFS therapy is especially helpful for anxiety, depression, trauma, and relationship struggles.
Instead of fighting or suppressing emotions, you build trust with your system.
How Does Internal Family Systems Work?
In IFS therapy, you begin by identifying your parts. You might notice a part that criticizes you or one that pushes you to always be productive. You notice that despite their impact, these parts are not bad. They are trying to protect you, in ways that become more clear through therapy.
Next, your therapist helps you distance from these parts to connect with your Self. This is the part of you that is wise and grounded. From this place, you can get to know each part without judgment.
Over time, parts of you begin to trust the Self. In others words, you build Self-trust and Self-confidence. The parts of you may share their stories and release old burdens and relational wounds.
As this happens, symptoms like anxiety or depression often lessen. The system becomes more balanced. Your healing journey can deepen.
What Are The 8 C’s Of IFS Therapy?
The 8 C’s are the natural qualities of the Self in IFS therapy. When you operate from Self, you will notice these traits showing up. You may not necessarily notice all eight at once, but the presence of a few of them will indicate that you have accessed Self energy.
Here are the 8 C’s of IFS therapy, as outlined in the Internal Family Systems textbook:
Calmness
- Feeling centered and maintaining a sense of physiological groundedness in the face of stress
- Having a calm nervous system that resonates with others people
- Peaceful, spacious, expansive, quiet inside
- Space to pause before reacting
When you’re calm, your parts feel safer. This helps them soften and speak up.
Curiosity
- Open and curious about why you or others react the way they do, rather than jumping to assumptions and becoming upset with them
- Not having an agenda
- Listening to understand inner voices, sensations, feelings, and thoughts
- Beginner’s mind full of wonder, containing many possibilities
When you’re curious, you might ask, “Why is this part of me feeling so anxious? What is it afraid of?”, rather than fighting against it.
Compassion
- Seeing the hurt, pain, or fear underneath anger- either from within or from others
- Caring for another who is suffering
- Caring for others without changing them or becoming overwhelmed by their pain
Compassion is at the heart of IFS. This is a powerful conflict resolution skill, both intrapsychically and interpersonally.
Confidence
- Trust that you have a core Self that holds inherent worth, even if you have made mistakes
- Belief that you hold a true essence even if you have been disconnected from it
- Conviction to lead your internal system in ways that are healing and effective
- Grounded and solid knowing that the human psyche has capacity for Self-healing
When you feel confident, you can support your parts and they face difficult and painful emotions.
Courage
- Approaching the parts of yourself that you fear more consciously
- Moving toward pain to heal rather than locking it away inside you
- Standing up to injustice
- Acknowledging harmful impact of your own parts and actions
Self is not passive. Courage is a quality of Self from which active change grows.
Clarity
- Maintain a clear view of current situations
- Seeing the event or part for what it is, without projections of past pain
Clarity brings understanding. Instead of confusion or chaos, you begin to see your system clearly. You know which parts are active and what they need. With clarity, decision-making becomes easier.
Connectedness
- Sense of connection with your Self, all of your parts, and all other people
- Holding a desire to reconnect or heal broken bonds
- Recognition that all life is connected
When connected, you build stronger relationships and foster a more fulfilling and supportive environment.
Creativity
- Freedom to express creativity and explore novelty
- Self-expression without the burdens of fear, worthlessness, or shame
- Spontaneous, out-of-the-box thinking
Creativity helps you imagine new ways of solving problems. It allows for flexibility and growth of your own system and your relationships.
How to Cultivate the 8 C’s of Internal Family Systems
The more you embody these traits, the more Self becomes accessible to you. Here are five practical tips to help you get started:
Pause To Notice Parts
Throughout your day, check in with yourself. Ask, What part of me is speaking right now? This small habit builds awareness and helps you shift from being blended with a part to being present as Self. This is the first step in any IFS therapy healing journey.
Get Curious
Instead of judging yourself, practice curiosity. For example, if you lash out in frustration, explore which part of you felt unheard or overwhelmed. This curiosity is a key bridge to compassion and deeper understanding.
Speaking Kindly Inside
Practice internal dialogue that is less harsh than you may be used to- especially toward the parts you usually push away, like your inner critic or the part that feels anxious. Try saying, I see you, I’m listening. Over time, this builds trust within your system and can calm their reactions down.
Practice Grounding
Accessing Self energy is easier when your nervous system is regulated. Try breath work, nature walks, journaling, or gentle movement. These emotional grounding techniques help you stay connected, calm, and open.
Work With An IFS Therapist
Professional IFS therapy gives you a safe space to explore complex inner dynamics and strengthen your ability to lead from Self. A therapist can help you unblend from activated parts and guide you back to your center Self.
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