Internal Family Systems
Have you ever had the thought, "a part of me feels that I can do this, and yet another part is holding me back"?
Most of us have, in one way or another, acknowledged that we have many parts within us. Internal Family Systems (IFS) is a non-pathologizing, creative, and integrative approach to treatment grounded in this perspective. In fact, IFS acknowledges that within all of us are what are sometimes referred to as subpersonalities or 'parts'. These parts produce internal dialogues that many of us are so familiar with, such as the critical part that speaks of "not being good enough", or the anxious one that fears, "whoa, whoa, whoa - you better walk away, this is not going to turn out well".
What if we could move in closer, and get to know these parts of us, instead of pushing them away or reframing their concerns? IFS provides a pathway to do just this. In this treatment approach, we will work together to get to know the many parts within your internal world. Sometimes, our parts reveal that they hold deep burdens from past experience. Through IFS, we can create space for deeply empowering and efficient healing. In and amongst the healing and witnessing, compassionate approaches are used to promote inner harmony and an overall sense of peace. IFS creates space for us to be more present, rooted in our core selves, and to live from a place of what is often referred to as, 'Self leadership'.
IFS is an effective treatment approach for a wide variety of concerns or issues. If you feel stuck in patterns that are no longer serving you, or crave the experience of stepping more fully into your Self, IFS can help facilitate a shift.
If you are curious about what an IFS session looks like in practice, click here.
Internal Family Systems has been listed on the National Registry for Evidence-based Programs and Practices (NREPP) as an evidence-based approach. NREPP is a national repository that is maintained by the U.S. government’s Substance Abuse and Mental Health Services Administration (SAMHSA). IFS has been proven to be promising or effective for the following concerns (SAMHSA's National Registry of Evidence-based Programs and Practices, 2015) :
General functioning and well-being
Anxiety disorders and symptoms
Physical health conditions and symptoms
Self-concept
Depression and depressive symptoms
For more information on IFS, please visit: www.ifs-institute.com
References
SAMHSA's National Registry of Evidence-based Programs and Practices, 2015, Internal Family Systems, retrieved from: https://nrepp.samhsa.gov/ProgramProfile.aspx?id=1#hide1
Polyvagal Theory & Attachment Theory
Polyvagal theory is a way to understand how our body's nervous system influences our emotions, behaviour, and sense of connection to others and the world around us. It was developed by Dr. Stephen Porges and helps us make sense of how we react to different situations.
You can think of it like this - our nervous system has three main states, like a traffic light:
Green Light (Social Engagement): When we're in this state, we feel safe and connected to others. Our body is calm, and we can interact with people easily. This is when we're most relaxed and able to make friends or have fun.
Yellow Light (Fight or Flight): When something makes us feel a bit threatened or stressed, our nervous system switches to this mode. It's like a warning light. Our body gets ready to either fight the danger or run away from it. We might feel anxious, and our heart rate often increases.
Red Light (Shutdown or Freeze): If the danger becomes too overwhelming and is processed as a life threat, our nervous system can go into this state. Our body slows down, and we might feel numb, disconnected, or even faint. This is a survival response to protect us when we perceive we cannot escape danger.
So, Polyvagal Theory helps us understand that our body's reactions are like a built-in safety system. Depending on the situation, our body automatically decides which state to go into. It's not something we necessarily consciously control, but we can learn to build conscious awareness.
Knowing about these different states can be helpful because it allows us to recognize why we might feel the way we do in certain situations. It's not about labeling ourselves but understanding that our bodies are wired to react this way for our safety. We can use this theory to help us along in our healing process and with strategies that promote flexibility in our nervous systems and re-engagement with safety.
Polyvagal Theory can be a helpful compliment to IFS work, as it expands our understanding of where our parts live in the body, and unveils the story of the nervous system and these deeper states which may be influencing our personality systems.
Attachment theory focuses on the bonds and connections formed between infants and their caregivers.
This theory, proposed by John Bowlby in the mid-20th century, emphasizes that these connections in early life have a significant influence on our social and emotional development. The term ‘attachment’ really refers to the emotional bond or connection that develops between an infant and their primary caregiver(s). This critical bond then serves as the foundation for future relationships.
According to this theory, attachment experiences in infancy lay the groundwork for emotional regulation, social skills, and the ability to form healthy relationships later on in life. Through these early experiences we create internal working models which influence the way we perceive ourselves, others, and relationships in general.