A Guide to the Internal Family Systems Model

The internal family systems model is a therapeutic modality used to help clients identify the root causes of their emotional and behavioral patterns or triggers.

There are three distinct internal family system parts that therapists seek to uncover with their clients. 

Each part represents a role a client assumes when faced with different circumstances.

By uncovering these roles, clients can begin to implement healthy coping mechanisms in response to triggering situations. 

Our guide to the internal family systems model (IFS) provides an overview of family systems theory, descriptions of different internal family systems parts, the use of IFS trauma therapy, and some helpful IFS exercises that can be used in therapy. 

What is internal family systems theory?

Internal family systems was developed in the 1980s by psychologist Richard Schwartz, PhD. 

As a family therapist, Schwartz observed clients describing their inner lives as “parts,” which he defines as “conflicted subpersonalities that resided within them.” 

Schwartz began tracking the internal interactions between parts and noted they were not static, but flexible to change. Drawing on these observations and his knowledge of systems theory, structural family therapy, narrative therapy, and Bowenian schools of family therapy, Schwartz created the internal family systems model. 

In the IFS model, human behavior and identity are based on an individual’s complex system—consisting of an indeterminate number of parts and subpersonalities, each with valuable qualities that play a specific role. 

The role each part plays is generally categorized as functioning in one of the following ways: 

• A core self, which leads a person’s internal system
• Protective and wounded parts

According to the internal family systems model, there are no “bad” parts. Rather, life experiences—like trauma—can create unhealthy roles and disorganization within the system. 

The intention of IFS is to help parts moderate those roles and elevate the core self to lead the system—ultimately, creating balance and harmony. This is accomplished through a six step process, which we will detail later in this article. 

What are the different internal family systems parts?

The main internal family system parts—the core self, wounded parts, and protected parts—have subpersonalities with specific roles. 

Protected and wounded parts 

The protective and wounded parts are two sides of the same coin—the protective part copes with and reacts to an emotional wound. 

As their names suggest, the role of these subpersonalities is to control their inner and outer environments by assuming a protective role. That might include not getting too close to others, being self-critical, or prioritizing the needs of other people while neglecting their own needs. 

Here are the three roles that protective parts play: 

Managers 

The role of managers is to avoid repeating unpleasant past experiences—by keeping vulnerable parts locked away, and micromanaging situations that may cause harm.

Exiles

As protective parts, exiles contain and function in response to the “managerial” instinct to repress or compartmentalize vulnerability or emotionally triggering experiences. Exiles contain the memories of unpleasant experiences, trauma, and overwhelming emotions.

Firefighters

When an exile is at risk of revealing themselves or if a person feels emotionally triggered, they may take on the “firefighter role”—reacting as if they were a first responder in an emergent situation. Those responding as “firefighters” act quickly and are impulsive, making them susceptible to dissociation or risk-taking behaviors—like overuse of drugs and alcohol, overeating, and sex. 

The self

The “self” is intended to play a leadership role in the system.

Many qualities of the self are composed of the 8Cs and 5Ps:

• 8Cs: Connectedness, confidence, compassion, calmness, creativity, courage, clarity, and compassion
• 5Ps: Presence, playfulness, patience, persistence, and perspective 

Life experiences, however, can inhibit access to these self-actualizing traits.

A core aspect of IFS is to differentiate the protective and wounded parts, empowering the person to regain leadership by remembering, or connecting with their C and P qualities. This is achieved through getting to know different parts of oneself, how these parts influence behavior, and processing trauma and painful experiences to relieve their burdens.

Six steps of the internal family systems model

Therapists may use internal family systems workbooks, or other handouts, to complete the six step IFS process of unburdening the protective and wounded parts and elevating the self to be a leader of the system. 

The six steps, or 6Fs, of the internal family systems model are:

1. Find

First, identify when and where you feel certain parts getting activated—including where it is in the body and which part needs attention. Perhaps you can achieve this through meditation, mindfulness, or paying attention to bodily sensations.

2. Focus 

Prompt self-reflection about the parts you’ve identified in the step above. Focus on each part and tune into them individually, drawing attention to how each of them make you feel

3. Flesh out 

Define your parts and learn more about each of them.. For example, you might ask how they look. Then, describe how you feel the part and your proximity to it. This can be a written journal entry, or a quick notation. 

4. Feeling 

In this step, define how you feel toward protective parts vs the self, and how they influence your thoughts. 

For example, are you ashamed, surprised, sad, angry, or annoyed by the part and the role it assumes? How do you feel about your behaviors, attitude, thoughts, and reactions associated with it? This is an important step as it helps to determine whether the wounded or protective part is in charge by noting how many of the 8Cs or core self is present. Write down your response. 

5. Befriend 

Next, find out more about the part you’re focusing on and build a relationship with it. You may ask the part how it got the job, how effective it is, whether the part wanted the job, and trying to find out what it needs.

6. Fear 

This final step is about understanding what the part fears and what it is protecting you from. You might want to ask the part about its goal and what would happen if it wasn’t in charge.

What is IFS trauma therapy?

In 2015, after scientific review and scrutiny, the Substance Abuse and Mental Health Services Administration (SAMHSA) included IFS on its National Registry of Evidence-based Programs and Practices. 

IFS is an effective treatment for improving general functioning and well-being. It was rated as promising for the improvement of phobia, panic, anxiety disorders, physical health conditions, depression and depressive symptoms, and personal reliance/self-concept. 

Subsequent studies have found IFS has treated individuals and groups with a range of concerns, including depression, dissociative identity disorder, and eating disorders.

In a study from 2020, researchers found IFS to be a “promising practice” for the treatment of post-traumatic stress disorder (PTSD) in adults with a history of childhood trauma. 

Internal family systems exercises to use with clients

IFS exercises are a great way to navigate each of the six steps to process the parts that make up an individual’s internal system.Schwartz’ book, No Bad Parts, includes many helpful exercises that implement the internal family systems model. 

We’ve described some of these exercises below. Share the instructions with your clients as homework, or use them as prompts to guide therapy sessions:

Mapping your parts 

This exercise involves connecting with your parts by observing emotions, sensations, thoughts, or impulses, and either drawing or writing about them. 

Schwartz calls these “trailheads” that lead you to finding out more about your different parts. While focusing on the part, you’ll notice other parts emerge and you can write a note about that part, and its related parts. Continue noting any parts that come up by association until you get a better understanding of your different parts.

The 8Cs of self 

Draw a figurative scale to measure how many of the Cs are present, and to what extent. You can do this by listing out each C on one side of the paper. And you can write down each of your protective parts on the other side. This will help you to gauge whether your core self part is in a leadership role or if your protective parts are in control.

Process mapping 

Map out the 6Fs of the IFS process, described above, to get a better understanding of each stage.

Understanding exile parts 

This exercise helps people better understand their exile parts, how they have been hurt or wounded, and provides an opportunity to process those experiences so that protective roles can play a less prominent role. Write down your thoughts, or bring them up in-session.

Driving the bus 

Imagine you’re a bus driver with your parts as passengers. Next, you’ll want to name a situation where you experience inner-conflict between parts. Connecting with each part, note the roots of the conflict, what internal dialogue takes place from each part, and what your core-self thinks or says.

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