IFS Therapy
“As soon as you trust yourself, you will know how to live” - Johann Woolfgang Von Goethe
Internal Family Systems Therapy (IFS) is a highly effective, non-pathologising, and evidence-based psychotherapy for restoring emotional well-being.
A 5-minute video introducing the IFS model and giving a short example of parts work in IFS therapy.
The goals of IFS
“Instead of seeing people lacking resources, we assume people are constrained from using their innate strengths by polarized relationships, both within and with the people around them. IFS is designed to help us release our constraints and, in so doing, also release our resources.”
— Richard Schwartz, Internal Family Systems Therapy Second Edition
Access Self-energy
Build relationships between Self and parts
Discover wounded parts
Release the burdens (extreme beliefs and emotions) of wounded parts
Restore harmony and balance to the internal system
Become Self Led
What happens in an IFS session?
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Insight
Insight is the main process used in IFS to explore your internal world, map out your parts and access Self and Self energy. Insight can happen spontaneously in session or you can be guided into it by your IFS therapist. It usually involves closing your eyes and focusing on your parts somaticaly, emotionally or cognitively. For example if you were wanting to know more about the anger you seem to have no control of, you would be invited to close your eyes, go inside, focus on the anger in or around your body. Parts can manifest physical sensations, visual images, urges, emotions, thoughts or sensations - these are called trail heads. Often insight will begin by a client going inside and focusing on the most prominent trail heads.
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Mapping out parts
It all begins with horizontal exploration of your inner world. What is the lay of your internal landscape. Which parts are there? How do they manifest and relate to one another? We call this mapping out parts. Many sessions are spent getting to know our protective parts and building a Self to part relationship.
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Going deeper
Your protective parts will begin to relax when they trust your self. This will allow you to do vertical exploration of your inner world. Where you go deeper into your protective parts roles and find out who they are trying to protect inside. Some examples of parts they may be protecting are your heart or a wounded child like part. When they give you permission to go deeper then IFS has a process of working with these vulnerable parts to unburden them of their extreme beliefs and emotions.
Components of IFS
Multiplicity - We have a plural mind made up of many sub-personalities IFS calls parts
Systems thinking - Our parts form an internal system of connected relationships similar to a biological system such as the organs of the body
The roles of parts - Parts have three main roles in the internal system - Exiles, Managers and Fire-fighters
Polarization - In the absence of Self leadership parts rule the system, as one part takes over a person’s system other parts become more extreme to counter it. A relatable behavioral example of this is pleasing everyone in your family and then resenting them for it.
The Self - Every internal system has a seat of consciousness The Self when a person is unblended from their parts they can access Self Energy
Self Energy - has qualities such as love, compassion, confidence, inner peace, clarity, and a meta-perspective
Self-Leadership - When a person’s system is led by their Self they feel confident, have high feelings of worth and are able to differentiate from their parts, hear from them, acknowledge their emotions, and take in multiple conflicting perspectives without feeling distressed
“Being cut off from our own natural self-compassion is one of the greatest impairments we can suffer. Along with our ability to feel our own pain go our best hopes for healing, dignity and love. What seems nonadapative and self-harming in the present was, at some point in our lives, an adaptation to help us endure what we then had to go through. If people are addicted to self-soothing behaviours, it's only because in their formative years they did not receive the soothing they needed. Such understanding helps delete toxic self-judgment on the past and supports responsibility for the now. Hence the need for compassionate self-inquiry.”
― Gabor Maté
What to expect?
Free Consultation
Oliver offers a free 15-minute phone consultation to connect with you and identify your main concerns. This is an opportunity to ask any questions.
Online Sessions
Oliver hosts sessions online via Zoom. The typical length of an IFS session is 90 minutes. Oliver may arrange a shorter 60-minute intake session for your first session if you would prefer.
Person-Centered Experience
Oliver will create a safe space where you will feel held and supported. He holds a non-judgemental attitude and will connect with you as you are.
Commitment to clients
Oliver knows that to take his clients through the process of healing, he must walk beside them. Oliver is committed to his own personal healing journey as an IFS client, committing to regular IFS therapy. He also commits to regular supervision with an IFS consultant individually and in a group setting. Oliver integrates the IFS model into his day-to-day life and spiritual practices.