Discover a new level of emotional health with Hunter Holistix.

Internal Family Systems (IFS) is a compassionate and innovative therapeutic model that acknowledges the presence of multiple 'parts' within our psyche as a natural aspect of human experience. IFS acknowledges what may intuitively sense within themselves; we are composed of multiple minds, or subpersonalities (parts) as well as an inner essence composed of what we need to heal (Self-energy or Self). Each of these parts has its own impulses, behaviours, plans, beliefs and desires. IFS therapy helps us recognise that even when some of these behaviours have a negative impact on our lives, the intent of these parts is not harmful. The IFS approach is based on the principle that there are no 'bad' parts—every part, no matter its behaviour, has no ill intentions. Instead, each part is driven by a desire to protect us, often in the only way it knows, with the ultimate goal of shielding us from re-experiencing deeply buried pain.

In IFS, parts are seen as evolving in response to the need for protection and coping. For example, if a child experiences trauma or distress, certain parts may develop to shield the person from overwhelming emotions. These protective parts might take on roles like a caretaker, an inner critic, or a defender. Other parts carry the pain, fear, or shame from those early experiences and are kept hidden away by protective parts. As life progresses, these parts continue to function in the ways they originally learned, even if those strategies are no longer helpful or relevant in adulthood. The goal of IFS therapy is to help individuals understand and heal these parts, allowing them to work together in harmony rather than in conflict. This process fosters self-awareness, self-compassion, and ultimately leads to greater emotional balance and wellbeing. 

As we come to understand our internal system from this perspective, we can cultivate the compassion, clarity and connection necessary to heal past wounding. With increased awareness and insight into our parts, we gain a deeper understanding of their roles in our system and lives. This understanding empowers us to make more informed and collaborative choices in navigating our life experiences.

 According to Dick Schwartz, the innovator and founder of IFS therapy, our parts will typically assume three common roles:

• Managers - 'Never again': These are our responsible parts that get us through each day and each event regardless of any inner chaos. They aim to prevent wounds and vulnerabilities from being triggered and can take charge of our lives. Manager traits include those such as being dutiful, responsible, proactive, sensible, rational and pragmatic. However, while they promote stability and improvement, managers can also be controlling,      hyper-critical, contemptuous, hostile, unemotional, cold, perfectionistic, blaming, shaming, overly responsible, or chronically self-sacrificing.
• Firefighters - 'Whatever it takes': Firefighters will usually stay quiet until the managers are so worn out; they can no longer keep things under control. Unlike the managers, firefighters are reactive. When wounds are triggered and the managers can no longer contain them, firefighters step in. Their response is to shut it down, regardless of the cost. They will numb, distract, deflect, or soothe through impulsive behaviours such as alcohol      and drug use, acting out, gambling, spending, disordered eating, self-harming, suicidal actions, or violence. When in positive mode, firefighters can balance the energy of managers by bringing rest, fun, excitement, and pleasure into one's life, becoming the spark.
• Exiles - 'Does anyone care?': Exiles represent our vulnerability, sensitivity, and open-heartedness. They carry the memories of  unintegrated, painful events, which form core negative beliefs, feelings, and sensations (also termed ‘burdens’). Exiles feel alone, abandoned, unlovable, worthless, shamed, terrorised, victimised, and unforgiven.      However, they are not the burdens they carry; exiles are essential to our full humanity and sense of aliveness. They have absorbed the energy in our relational fields from early childhood. Many of our exiles are young and have been buried or locked away with their painful experience. However, as we go through life, we may still look to shut away our painful experiences. Exiles are often considered disconnected parts of the self and (once offered an opportunity for hope and healing) know exactly what they need.

Self-energy is the innate sense of knowing that we are all born with—a deep connection to wonder, innocence, curiosity and others. It has been described as our inner core of deep consciousness. However, as we grow and experience the world, this ‘Self’ often becomes obscured by layers of protective mechanisms. This can lead to feelings of being disconnected from our ‘Self’ or doubts about its very existence.

Each of us has a unique connection to our ‘Self-energy.’ Think of a recent moment when you were in nature and felt a fleeting sense of wonder and freedom within yourself. Perhaps you were petting your cat or dog, looking into your child's eyes, or coming home after a long day, sitting down, and exhaling deeply, finding brief respite from everything. Maybe it was the invigorating cold of a swim in the sea. In that brief moment, everything felt just right.

When we become familiar with what our Self-energy feels like, we can recognise when other parts of us are active. As we slide out of our Self-energy, we become blended with these parts. Essentially, we start to speak from the part rather than for the part, as it begins to take control of our system.

The Self can feel like energy flowing through the body, like a warm and open heart, or a grounded and calm state of mind and body. Your experience of ‘Self’ will be unique. A good way to distinguish ‘Self’ from a Self-like part is to check if there is an agenda. Does it want something better for you or want to change something? The true ‘Self’ has no agenda. It brings the following feelings toward the parts:

- Calm

- Courage

- Connectedness

- Curiosity

- Clarity

- Creativity

- Compassion

- Confidence

Central to the IFS model is reconnecting parts with 'Self’ or Self-energy. Beyond all of our labels, diagnoses, betrayals, experiences and traumas, our journey towards true healing is in the reconnection with our Self. This an indestructible inner source of innate wisdom and healing we all have, with Self-energy remaining our deep, undamaged inner resource.

What we experience and endure throughout our life, plus how our managers and firefighters have decided to protect us, can create a challenging environment and mean that it is difficult to initially connect with Self. However, once we do tap into the inner resource, the relief this brings creates a new hope for healing.

This brings an opportunity for our parts to share their experiences and their need to protect, to have

moments of rest and to consider returning to roles that have less extreme behaviours within the

system. Remember, there are no bad parts and no parts have bad intentions.

The process of IFS is to work with you and reconnect with this inner state characterised by a sense of Calm, Curiosity, Clarity, Compassion, Confidence, Creativity, Courage and Connectedness. Through this process we begin to heal past wounds, bringing compassion and empathy to the parts that have carried these burdens and the parts that have worked so hard over the years to protect them. We begin the process of living an integrated and fulfilling life.

IFS therapy works with the individual to discover their internal 'parts', get to know parts' roles within the internal system and develop a relationship between parts and Self. As this relationship develops and trust is established, a ‘Self-led’ system emerges. Through Self leadership the journey to healing wounded parts and restoring balance to the internal system can occur.

Many individuals find similarities between IFS and Inner Child Work. In IFS, exiles often represent our younger parts—the inner children—that carry extreme beliefs, memories, feelings and sensations linked to feeling unsafe or unseen during our earliest experiences. These beliefs are termed 'burdens' in IFS. 

IFS works systemically, addressing the concerns and wisdom of protectors first. When protectors feel understood and validated in their positive intent, they can relax and allow Self to lead. This recognition of Self provides immense relief to protectors, who often feel alone in their mission for protection and survival. Acknowledging the Self as an ever-present inner resource helps protectors realise they are not

alone, building a relationship which, in turn, fosters a harmonious internal balance. As protectors relax, the Self can then get closer to the exiles, bringing compassion and to support the healing of the abandoned, wounded inner child.

IFS therapy is a mindfulness-based, experiential, internal attachment model. Utilising the neuroplastic power of the imagination to connect to our innate ability to heal and provide parts with the attuned presence they needed but never received. This enables them to find a safe and loving home within in the present time.

IFS therapy can be effective for a wide range of mental health concerns, including depression, anxiety, trauma, addiction, eating disorders, healing adult attachment wounding and relationship problems. The latest research in the IFS space can be found by clicking the following link:  Research | IFS Institute (ifs-institute.com).

The benefits of IFS are many and ever-evolving. Some common benefits include:

• Greater self-awareness and understanding of internal conflicts.
• Improved emotional regulation.
• Healing of past trauma.
• Enhanced self-compassion and inner harmony.
• A greater sense of connection with nature and others.
• Integration of mind, body and spirit.
• Self-expansion
• Unbridled joyfulness and playfulness

A typical session may involve discussing current concerns and identifying the different parts involved. The therapist may guide the client to communicate with these parts to understand their concerns and find ways to heal and integrate them. This can be done through traditional counselling styles, meditation, art and other forms of expression. More commonly and assuming it is suitable, the client will be asked to 'go inside' by connecting with parts through mind and body awareness.

The duration of IFS therapy varies depending on the individual and the complexity of their concerns. Some people may see significant progress in a few sessions, while others may need longer-term therapy.

Yes. There are many IFS courses and many therapists who incorporate IFS into their IFS informed practice. However, for deep IFS work we recommend seeing someone who has a minimum of Level 2 training in IFS therapy with the Internal Family Systems Institute. All of our IFS therapists at Hunter Holistix have studied extensively with the IFS Institute USA and continue to engage in their programs, including ongoing supervision with a senior lead trainer from the institute. https://ifs-institute.com/.

While working with a trained therapist is recommended for deeper concerns, there are resources available for individuals to learn and practice IFS techniques on their own including books, online courses and groups/workshops. These can be very helpful between sessions to develop greater connection to parts and Self. We provide some ongoing support material on our website to help you with your growth and journey in IFS. 

The fundamental premise of IFS is that we all possess a core Self, termed Self-Energy in the IFS model. It is characterised by qualities like compassion, curiosity and courage, and is an essence that forges healing by fully accepting all parts with no agenda. During therapy, individuals learn to differentiate this core Self from their parts, especially those parts in extreme protective roles. The therapist's role is to journey with the client and support them as they reconnect with this core Self in a bid towards internal healing and personal growth.

An IFS therapist helps individuals identify and understand their inner parts, particularly those  carrying burdens from past experiences. The therapist creates a safe space where these parts can express their feelings and needs without judgment. This process helps transform extreme roles and promotes harmony within the internal system. This, in turn leads to changes and shifts in symptoms.

IFS is an evidence-based approach found effective in treating various psychological issues, including trauma, depression, and anxiety. Research supports its effectiveness in fostering self-compassion, improving relationship dynamics, and promoting personal growth and wellbeing. An up to date database of IFS research can be found at: https://ifs-institute.com/resources/research

Research indicates that once therapists become experienced and comfortable with online therapy, the therapeutic alliance can be just as strong as in-person sessions. In our experience, clients often feel more at ease using telehealth from the comfort of their own homes, which can lead to deeper and more meaningful therapeutic experiences. Furthermore, the fact that clients don’t need to transition immediately from the therapy room to the outside world offers a unique opportunity to relax and reflect on the session without the rush of returning to daily life.

Additionally, teletherapy provides greater flexibility, making therapy accessible across international borders and at more convenient times. We've had the privilege of supporting clients during their travels, whether they’re in Bali or elsewhere, as well as during our own journeys. This continuity of care, combined with the increased accessibility for individuals in remote locations or with mobility challenges, has greatly expanded the reach of therapy.

While we continue to value in-person sessions, we are equally delighted to connect with our clients through a Zoom link, where the therapeutic connection remains just as strong.