The IFS method
OUR INVULNERABLE CORE
Every human being has an inviolable core, the SELF. In connection with the SELF, we are calm, compassionate, and wise.
It helps our inner parts to work together harmoniously. Then we feel strong and balanced.
SELF-LEADERSHIP
IFS is about exploring and healing our different aspects and bringing them into harmonious coexistence. To make this possible, we work from our SELF in the IFS process.
OUR INNER PARTS
Our inner experience consists of different parts that interact with each other.
These parts manifest as thoughts, feelings, bodily sensations, and behaviors. They take on various roles and functions.
OUR GOOD INTENTION
All our parts have a positive intention - even if they sometimes appear destructive.
In the IFS process, we try to understand these positive intentions. This allows us to support the parts in operating more healthily and productively in the future.
Guiding principles of IFS
Protective parts
Our protective parts have the task of protecting us from emotional pain and inner conflicTS.
They always act with a positive intention to protect our well-being - even if their methods are sometimes perceived as restrictive or problematic.
They are divided into managers and firefighters.
Manager
Their goal is to protect us from situations that could potentially be hurtful or overwhelming. They try to create balance and security and avoid painful situations from the past in the future.
They often help us to "function" (e.g. ambitious, perfectionist, rational parts).
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Firefighters
Their goal is to quickly defuse acute emotional crises and protect us from overwhelming feelings. They often react impulsively to provide immediate relief from intense pain or stress (e.g. distraction, numbing, or escape).
The SELF
The SELF is the central, invulnerable core of our being, which is inherently calm, wise and compassionate.
It embodies our deepest inner strength and clarity, regardless of external circumstances or internal conflicts. The SELF has the ability to guide and harmonize all inner parts so that they can work in harmony with one another.
SELF energy can be felt in different qualities. Richard Schwartz has summarized the most common in the "8 C's".
Exiles
Exile parts carry deep pain, fear or shame within them and are therefore often repressed from consciousness by the protectors.
These parts represent unresolved traumas or stressful experiences that we have had in the past. Although they work in secret, they often influence our behavior and emotions in subtle ways.
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Special features of the IFS method
Advantages of IFS in psychotherapy
High Effectiveness
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The effectiveness of IFS is scientifically proven.
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The training is accredited by the Psychotherapists’ Chamber.
Many Areas of Application
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Suitable for therapy with individuals, as well as couples, families, children, and adolescents.
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Easily combinable with other therapeutic methods
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Particularly effective in treating anxiety disorders, mood disorders, and trauma.
More pleasant sessions
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IFS is experienced as more effective, more pleasant and less strenuous.
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IFS offers valuable attitudes and tools for self-regulation and self-care for everyday practice.
Global demand
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IFS is one of the fastest growing psychotherapy methods worldwide.
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Internationally certified training courses are in high demand - places are often only available through lottery procedures or long waiting lists.
Application Areas
Psychotherapy
Evidence-based effectiveness
IFS has been shown to be particularly effective in treating trauma, depression and eating disorders. Studies show that it can significantly reduce depressive symptoms even when other therapies fail.
Help with psychosomatic complaints
The IFS model helps to identify emotional causes for psychosomatic complaints such as chronic pain. Clients learn to acknowledge and calm their inner parts, which often leads to a reduction in pain.
Psychotherapy
with children and
young people
Emotional help for children and adolescents
In child and adolescent therapy, IFS is particularly effective in treating trauma, anxiety and behavioral disorders. Children learn to safely explore their inner self.
Self-regulation and emotional resilience
IFS improves emotional self-regulation and strengthens the self-esteem of children and young people. This enables them to better deal with difficult feelings and develop lasting emotional resilience.
Couple and family therapy
New ways of dealing with conflicts
In family and couples therapy, IFS clarifies conflict-ridden dynamics by examining the individual inner parts of each family member or partner.
This promotes deep understanding of the needs of others and supports respectful communication.
Deeper understanding of partners
Couples and families report improved emotional exchange and strengthened connection.
Working with IFS makes it easier to reduce misunderstandings and resolve conflicts in the long term, leading to more harmonious relationships.
Coaching
Self-access for clearer decisions
In coaching, IFS helps to resolve personal or professional blockages by identifying inner parts. This leads to clearer, more authentic decisions and strengthens the clients' sense of self-efficacy, giving them more clarity in their life decisions.
Crisis management and resilience IFS offers tools for effectively managing crises. Clients learn to reflect on their emotional reactions, which leads to more inner peace and stability and strengthens resilience to stressful situations.
Personal development
Self-knowledge and transformation
IFS offers a valuable framework for people who want to get to know themselves better. For example, in phases of change or the personal search for meaning. By working with inner parts, clients recognize unconscious patterns and transform limiting beliefs.
More self-confidence and self-compassion
The method promotes self-confidence and a deeper connection to one's own needs. Clients report personal growth and emotional resilience that they can experience and implement in everyday life.
Schools, companies
and other institutions
Sustainably improve team dynamics
IFS can be used in educational institutions and companies to improve group and team dynamics. The inner parts approach helps to understand individual reactions and optimize communication.
Promote a respectful working environment
The application of IFS leads to a more respectful and appreciative way of dealing with one another. This has a positive effect on the working atmosphere and improves cooperation in different institutions.
Effectiveness & Research
Effects of IFS
Relief and Stability for Therapists
IFS offers therapists noticeable relief in their daily practice. The approach allows them to act from their SELF qualities – such as clarity, compassion, and confidence – making it easier to handle therapeutic challenges.
This positively affects the therapist-client relationship. The therapeutic process becomes smoother, and the risk of burnout and secondary trauma is reduced.
Sustainable Transformation for Clients and Self-Practitioners
Practitioners experience profound change through IFS. By recognizing and relating to their inner parts, they gain clarity on emotional blocks and unconscious patterns.
This process strengthens self-confidence, promotes emotional resilience, and enables the long-term resolution of burdensome issues. IFS is thus a powerful method for self-reflection and self-care.
Current state of research
Proven Effectiveness
The Substance Abuse and Mental Health Services Administration (SAMHSA) of the U.S. Department of Health and Human Services recognized IFS as an evidence-based practice as early as 2015.
The effectiveness of IFS has been demonstrated in five key areas:
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Reduction of anxiety
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Reduction of depression
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Promotion of physical health
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Improvement of well-being
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Strengthening of personal resilience
Reduction of Trauma Symptoms and PTSD
IFS has proven to be effective in treating Post-Traumatic Stress Disorder (PTSD), especially for individuals who have experienced multiple childhood traumas. The therapy helps reduce symptoms such as dissociation, depression, and emotional dysregulation (source).
Improvement in Depression
IFS has been shown to be as effective as established therapies like Cognitive Behavioral Therapy (CBT) and Interpersonal Therapy (IPT) in treating depression. Clients were able to resolve emotional blockages and reduce depressive symptoms (source).
Relief of Chronic Pain
Studies show that IFS can also be beneficial for physical conditions like rheumatoid arthritis. The therapy not only reduces emotional symptoms such as anxiety and depression but also alleviates physical pain and improves functional health (source).
Promoting emotional resilience and self-compassion
IFS strengthens emotional resilience and self-compassion by enabling clients to better understand and integrate their inner parts. This leads to lasting emotional stability and an improved quality of life (source).
Origin & Development
Prof. Dr. Richard Schwartz
Prof. Dr. Richard Schwartz is a renowned psychologist and family therapist who is best known as the founder of the Internal Family Systems (IFS).
He discovered the approach as a young therapist and has since continued to develop and research it over decades. Today, IFS is a scientifically based, internationally recognized psychotherapy method.
He is the author of numerous publications and is a sought-after speaker at international conferences. He is known for his clear, practical presentation of the method at eye level.
Schwartz also founded the IFS Institute, which is now recognized worldwide as the leading institution for the training and development of IFS therapists.
The emergence of IFS
The therapist who learns from his clients
Internal Family Systems was developed in the early 1980s by Dr. Richard Schwartz. He noticed that his clients spoke of different “parts” of their personality, similar to separate individuals.
As a systemic family therapist, he was fascinated by these inner dynamics and investigated whether it was possible to treat these parts in a similar way to family members in family therapy.
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The central role of the inner parts
Schwartz found that many parts have a protective function, even when their behavior appears problematic. For example, a client's pessimistic part fulfilled its function by preventing her from taking risks in order to protect her from possible disappointment.
This led to a central maxim of IFS:
All parts are welcome!
The concept of SELF
The SELF is a central aspect of IFS. Schwartz discovered that behind the various inner parts there is a stable and compassionate core, which he calls the SELF. This SELF is naturally calm, curious and compassionate. It has the ability to guide and harmonize all inner parts so that they can work in harmony with one another.
The realization: The SELF is intact in every person and can heal burdened parts.
Evolution of IFS: Real teamwork!
Over the last 40 years, IFS has become widely used in the psychotherapeutic community and has fundamentally changed the understanding of internal psychological processes.
The method and its application have since been further developed and shaped by numerous therapists: including Susan McConnell, Michi Rose and Cece Sykes as well as Tom Holmes, Martha Sweezy and Frank Anderson. IFS has also been further developed in Germany, including by Dr. Uta Sonneborn as Integrative IFS.
Numerous people have also contributed to bringing the method into society: for work and school, families and education, for certain social groups, athletes or political activists.
In 2023, Susan McConnell and Michi Rose were honored for their contribution to IFS.
In Germany, the association IFS Germany eV is committed to the dissemination and research of IFS, as well as the networking of users.
"For the past decade, my dream has been to expand IFS beyond the boundaries of psychotherapy and bring it into other areas, using it for other issues and marginalized populations."
Dr. Richard Schwartz
in "Freeing Self - IFS beyond the therapy room"
The international IFS Institute (IFSI)
In 2000, Richard Schwartz founded the IFS Institute, which is dedicated to the dissemination and teaching of IFS.
The institute offers numerous training courses and creates a global community for therapists and coaches who use IFS. The further development of teaching, the latest research results, publications and activities are bundled here.
International teaching and dissemination of IFS under one roof
IFS partner institutes worldwide
The IFSI works with official partner institutes worldwide to disseminate IFS and support the professional training of therapists.
The partner institutes work closely with the IFSI to ensure that the content and standards of the training courses remain consistent and of the highest level worldwide. The IFS AKADEMIE is the official partner institute for Germany, Austria and Switzerland.
Advantages of IFS
IFS is scientifically based and enables us to achieve profound, sustainable healing processes.
#1
EFFECTIVENESS
Through IFS we can sustainably strengthen our emotional resilience.
#2
RESILIENCE
IFS strengthens our ability to have healthy and authentic relationships.
#3
RELATIONSHIP ABILITY
Our invulnerable, healthy core remains intact even when faced with psychological challenges.
There's no pathologizing.
#4
INVULNERABLE CORE
IFS can provide us with spiritual dimensions and profound transcendent experiences.
#5
SPIRITUALITY
IFS promotes an attitude of compassion, which becomes an inner compass in our dealings with ourselves and others.
#6
SELF-CARE
IFS enables intuitive approaches and creative expression.
#7
INTUITION &
CREATIVITY
With IFS we can perceive our feelings and behaviors without completely identifying with them.
#8
MINDFULNESS
IFS enables us to safely process painful experiences without retraumatization.
#9
SECURITY
IFS can be used in many different ways -
from business coaching to the treatment of complex trauma.
#10
DIVERSITY
IFS is suitable for all age groups, educational levels and cultural backgrounds.
Individual, couple and group settings are possible.
#11
FLEXIBILITY
IFS can be combined with other therapeutic approaches and is flexible in practice.
#12
COMBINABILITY
The IFS process feels natural and effortless.
#13
RELIEF
The IFS process is clearly structured and gives us orientation.
#14
STRUCTURE
IFS is an effective method for emotion regulation.
#15
SELF-REGULATION
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