A wise wizard once said, “The world is not split into good people and Death Eaters. We’ve all got light and dark inside of us. What matters is what we choose to act on. That’s who we really are.” – Sirius Black
He might be a fictional character, but there’s deep truth in those words. We cannot liberate ourselves from our actions or inactions until we become aware of all the parts within us. Healing doesn’t come from repression or denial, but from awareness and conscious choice. True self understanding begins when we befriend every part of ourselves not only the courageous hero but also the inner villain who once cast a veil of protection over our most vulnerable wounds.
For centuries, witches and esoteric seekers have practiced what we now call “shadow work”. The art of bringing awareness to the hidden self. Today, this ancient wisdom takes a structured, therapeutic form in Internal Family Systems (IFS), a holistic model that helps us illuminate what once dwelled in darkness.
What Is Internal Family Systems?
Internal Family Systems (IFS) is a powerful therapeutic model developed by psychologist Dr. Richard C. Schwartz in the 1980s. It’s based on the idea that the human mind is not a single, unified entity but rather an internal system of “parts,” each with its own emotions, beliefs, and roles. These parts are sub-personalities interacting like members of a family within us. At the center of this inner system is the Self. A calm, compassionate, and wise inner presence that can guide and heal our parts.
IFS is often described as a “bottom-up” therapy because it helps clients access and regulate emotions stored in the body and limbic system, rather than working only through cognitive processes. In contrast, therapies such as Cognitive Behavioral Therapy (CBT) or Rational Emotive Behavior Therapy (REBT) are considered “top-down,” as they emphasize changing thought patterns to influence emotions and behavior. Personally, I resonate more with bottom-up therapies because they access deeper, more embodied states of awareness and help uncover the root of emotional pain.
The Core Concepts of IFS
Parts:
Everyone has multiple inner parts, which are often divided into three main categories:
- Managers: Try to control our environment to prevent pain or shame.
- Exiles: Hold deep wounds, trauma, or vulnerability we’ve tried to suppress.
- Firefighters: React impulsively to soothe or distract us when pain breaks through (e.g., through addictions, anger, or dissociation).
The Self:
The Self is our core consciousness; curious, compassionate, and confident. When the Self leads, healing becomes possible.
Unburdening:
Through IFS therapy, parts can release the extreme beliefs and emotions they’ve carried, allowing them to return to their natural, healthy roles.
How IFS Works in Therapy
An IFS therapist helps clients connect with their inner world, listen to their parts without judgment, and build relationships with them. The client plays an active role in their healing process, the therapist is not the “fixer,” but a guide who helps the client access their own Self energy. IFS is non-pathologizing. It views all parts as having positive intentions, even when their behaviors are problematic. Instead of trying to eliminate “bad” parts, IFS invites curiosity and compassion toward them. It can help address a wide range of issues, including depression, addictions, low self-esteem, trauma, and anxiety. However, I would not recommend IFS for individuals currently experiencing paranoia, psychosis, or schizophrenia, as perceiving themselves as “parts” could be confusing or destabilizing without careful professional guidance.
The IFS process generally involves:
- Identifying and getting to know parts.
- Gaining their permission to access deeper layers of pain.
- Healing wounded parts through compassion and understanding.
- Restoring internal harmony so that the Self can lead with clarity.
Therapy in Practice
Consider a fictional example of a client named Echo, who feels stuck in a cycle of self-sabotage. Every time she gets close to success, she procrastinates or talks herself out of it. In Internal Family Systems, instead of labeling this behavior as laziness, the therapist invites Echo to look inward with curiosity. The therapist might ask, “Can you notice the parts of you that aren’t ready to move forward right now?” Echo closes her eyes and feels a tightening in her throat and chest. A thought arises: “If you try and fail, you’ll only prove you’re not good enough.” This represents a protective part, often a Manager, trying to keep Echo safe from the pain of rejection. With the therapist’s guidance, Echo doesn’t try to fix or silence this part. Instead, she acknowledges its fear and thanks it for its effort to protect her. As trust builds, another part emerges: a younger version of herself who remembers being humiliated by a teacher in class. This Exile still carries the shame and pain of that moment. By staying present and compassionate toward herself, Echo can comfort this younger part and release the burden of shame it has been carrying. As this pain heals, the protective part no longer needs to block her success. Over time, Echo’s authentic Self emerges free from fear and avoidance.
IFS and Psychedelic-Assisted Therapy
Internal Family Systems is increasingly paired with psychedelic-assisted therapy, particularly in sessions involving substances like psilocybin and ketamine. During these experiences, people often become more emotionally open and attuned to their inner parts, accessing traumatic memories or exiled parts ready to be healed. Many report feelings of deep compassion, love, and curiosity. All of which align perfectly with the core principles of IFS.
IFS provides a structured map for navigating the inner landscape that arises during psychedelic sessions, helping individuals stay grounded rather than overwhelmed or lost. Many therapists trained in IFS find it complements psychedelic integration work exceptionally well.
A Holistic Perspective
I believe holistic therapies such as IFS are especially meaningful for those who resonate with analytical idealism, panpsychism, or animism, as these perspectives naturally align with ancient teachings and understandings of consciousness. I often recommend this type of therapy to people who think outside the box or come from communities that have been pathologized for not conforming to societal norms. For a wonderful integration of ancestral wisdom and IFS, I highly recommend Tamala Floyd’s book Listening When Parts Speak: A Practical Guide to Healing with Internal Family Systems and Ancestral Wisdom. For anyone wanting to explore IFS further, Introduction to the Internal Family Systems Model by Dr. Richard Schwartz is a great starting point. You can also find certified counselors trained in IFS at ifs-institute.com.
I aim to keep my blogs simple and easy to understand, while encouraging readers to explore key terms and concepts on their own. This way, they can discover the type of therapy that best fits their worldview and personal philosophy.
References
Comeau, A., Smith, L. J., Smith, L., Rea, H. S., Ward, M. C., Creedon, T. B., Sweezy, M., Rosenberg, L. G., & Schuman-Olivier, Z. (2024). Online group-based Internal Family Systems treatment for posttraumatic stress disorder: Feasibility and acceptability of the Program for Alleviating and Resolving Trauma and Stress. Journal of Psychotherapy Integration. Advance online publication. https://doi.org/10.1037/int0000340
Haddock, S. A., Weiler, L. M., Trump, L. J., & Henry, K. L. (2016). The efficacy of Internal Family Systems therapy in the treatment of depression among female college students: A pilot study. Journal of Marital and Family Therapy, 43(1), 131–144. https://doi.org/10.1111/jmft.12184
Shadick NA, Sowell NF, Frits ML, et al. A randomized controlled trial of an internal family systems-based psychotherapeutic intervention on outcomes in rheumatoid arthritis: a proof-of-concept study. Journal of Rheumatology. August 2013
