What Are the Different Types of Parts in Internal Family Systems Therapy?
IFS Parts Series: Part One of Four
Have you ever felt like you're in a constant internal tug-of-war? Part of you wants to get up early and crush your day, while another part hits the snooze button repeatedly, yearning for just five more minutes of sleep. Or maybe you find yourself snapping at a loved one for seemingly no reason, only to feel a surge of guilt and confusion afterward.
These internal battles are a familiar territory for many of us. But what if I told you there's a way to understand these conflicting parts and create more harmony within yourself? Enter Internal Family Systems (IFS) therapy, a powerful framework that helps us make sense of our inner world.
Over the next four blog posts, we'll be diving deep into the fascinating world of IFS parts. Today, in part one, we'll introduce you to the concept of parts and answer some key questions, like: What are parts? How many parts are there? How do I identify them? Do they have names? We'll also explore the idea of "polarized" parts, those internal battles that often leave us feeling stuck.
What Are Parts in IFS?
The Internal Family Systems framework views the human psyche as a complex system made up of various sub-personalities, called parts. Just like real people in real families, these parts have their own thoughts, feelings, needs, and histories. They develop throughout our lives in response to experiences, both positive and negative.
Think of each part as a character playing a role in your inner world. There's the ambitious "Go-Getter" part, always striving for success. The playful "Inner Child" part, yearning for joy and connection. Maybe there's even a critical "Inner Critic" part, constantly pointing out your flaws. Each part plays a role, even if some roles feel more helpful than others.
“IFS believes that all parts, even the ones that don’t always seems to helpful at first glance, have a positive intention at their core.”
Here's the key: IFS believes that all parts, even the ones that don’t always seems to helpful at first glance, have a positive intention at their core. They're ultimately trying to protect you from emotional pain, even if their methods can sometimes be counterproductive. By understanding and working with these parts, we can create a more harmonious and peaceful inner world.
How Many Parts Are There in IFS?
The short answer? There's no set number! IFS acknowledges the vast complexity of the human psyche, and the number of parts can vary greatly from person to person. Some people may identify with a few distinct parts, while others may discover a whole inner ecosystem. The important thing is to begin the exploration with an open mind and a sense of curiosity.
How Do I Identify My IFS Parts?
The first step to understanding your parts is simply becoming aware of them. Here are a few ways to get started:
Pay attention to your emotions: When you experience a strong emotion, like anger or sadness, ask yourself: "What part of me might be feeling this way?"
Notice your physical sensations: A racing heart could indicate a frightened part, while a tight jaw might signal a controlling part.
Body scan meditation: This practice can help you tune into different areas of your body and see if any emotions or memories arise.
Journaling: Write freely about a situation where you felt conflicted. Flesh out all sides of the internal conflict, and ask yourself which parts might be showing up and what needs they might be trying to meet.
Remember, there's no right or wrong way to identify your parts. Be patient with yourself, and trust that with practice, and often the help of an IFS trained therapist, you'll become more attuned to your inner world.
Do IFS Parts Have Names?
Absolutely! You can name your parts anything that feels right for you. Some people use descriptive names, like "The Worrier" or "The Perfectionist." Others choose whimsical names, like "Sparky" for a playful part or "Shadow" for a more hidden part. Naming your parts can help you personalize them and create a sense of distance from their emotions. Parts often like to have some say over the labels/names we use for them as well, and sometimes it’s as simple as asking the part “How would you like to be known by me?”
What Are Polarized Parts in IFS?
Sometimes, parts can get stuck in conflict with each other. In IFS, this type of relationship between two (or more) parts are called polarizations, so “polarized parts” are just the parts stuck in a polarized conflict with each other.
A Manager part that have become overly controlling, trying to micromanage everything to avoid feeling overwhelmed could be polarized with a Firefighter part that resorts to like overeating or substance use to numb painful emotions.
While these parts are ultimately trying to help us, their polarized conflicts with each other can create more problems and stalemates than solutions. In the upcoming posts, we'll explore Managers and Firefighters in more detail, helping you identify these parts and learn strategies to deescalate and harmonize them effectively.
Final Thoughts
This is just a taste of the rich inner world that exists inside each of us. Over the next few weeks, we'll delve deeper into the three specific roles parts can have: Managers, Firefighters, and Exiles. We'll learn how to build healthier relationships with all our parts, creating a more peaceful and empowered internal system.
So, stay tuned for part two, where we'll explore the world of Managers and their tireless efforts to keep us safe, though sometimes at a cost.
In the meantime, if you'd like to learn more about IFS therapy or have questions about your own internal parts, feel free to reach out directly. Remember, you're not alone in your inner world, and there's hope for greater harmony within. If you happen to live in Missouri, I provide IFS therapy online and in person for individuals, women, and therapists.
