Internal Family Systems & Recovery from Trauma
IFS perceives our internal world as a system composed of parts, each harbouring beliefs, emotions, and behaviours. At times, and often out of necessity, these parts become entrenched in extreme roles. IFS guides us to access our core Self—a calm presence within us all—to heal and understand our parts. The therapeutic process involves identifying parts, accessing self-compassion and calmness, discovering parts’ roles, and aiding them in releasing burdens. For many people it proves quite effective in healing from trauma and attachment wounds, enabling the processing of difficult experiences without overwhelming distress.
IFS therapy offers considerable benefits in trauma healing by gently addressing injured parts, minimizing the risk of retraumatization or emotional overwhelm. It enables us to view traumatic responses (such as anxiety, self-confidence issues, dissociation) as normal protective mechanisms, relieving shame and fostering self-compassion. By cultivating relationships with our parts, it establishes internal safety, respect, and control. The therapy reshapes beliefs formed from trauma, addressing root causes rather than merely symptoms, to promote enduring wellness. Healing is within reach. IFS leads you through your inner world to find tranquility.
Recognizing and Engaging Parts
Identifying your internal parts is essential in IFS. Parts manifest as emotions, thoughts, behaviours, or sensations—a critical voice, anxiety in the chest, substance use, or heaviness in the shoulders. Create a serene space to engage with them. Observe without judgment, asking questions like, “What part feels this way?” , “What does this part need from me?” Approach all parts with curiosity and compassion, seeking to understand their intentions.
IFS provides visualization techniques for secure interaction with parts, journaling for dialogue, meditations, and mindfulness practices to ground and connect with the core Self and parts. These tools, and others, collectively support healing, which requires time and patience.
Daily IFS and Trauma Recovery Practices
Incorporate IFS principles by beginning each day with a self-check-in. Employ “parts pauses” when you notice an emotional response and conclude your day with gratitude for your parts. Consistent practice can transform your self-relationship over time.
Here is an example of a “parts pause” during or following a moment of frustration.
- Notice the emotion of frustration by acknowledging the part: “A part of me is frustrated right now.”
- Notice where that part lives in or around your body (i.e., tension in your shoulders or butterflies in your stomach)
- Observe the emotion and sensations. See if anything moves or changes in quality, intensity, position in body. Maybe words, thoughts, or images follow the sensation.
- Ask yourself, “How do I feel toward that part/sensation?” Notice your response….if it is calm, compassionate, curious, send that energy to the frustrated part. If it is angry, impatient, fearful, etc., gently ask the part who feels that way to step back just a little so you can have some space and really listen to what they’re saying or communicating.
- Offer appreciation when the parts offers space. Name and acknowledge the emotional experience of the part. (i.e., “It makes sense that you would feel frustrated with this situation.”)
- If they will not allow space, try taking five deep breaths with the part. Offering acknowledgement of how they are feeling with each in-breath and a release of the frustration on the out-breath
IFS therapy facilitates trauma recovery by nurturing compassionate relationships with your parts and toward yourself in general.
Related strategies that facilitate and support trauma recovery include practices such as:
- Grounding techniques, such as the 5-4-3-2-1 method for emotional regulation.
- Prioritize self-care, such as daily exercise, getting adequate sleep, a night out with friends.
- Daily journaling of what your parts are thinking or feeling that day
- Learn deep breathing practices to regulate your nervous system
Professional guidance from a trained IFS therapist can offer support and a safe space for healing. Start your healing journey with IFS Therapy, a courageous step towards self-growth. Delve into books and resources if therapy isn’t yet an option, such as Dr. Richard Schwartz’s books, No Bad Parts or You Are The One You’ve Been Waiting For. Be patient; healing takes time. Locate therapists specializing in IFS and trauma through directories like Psychology Today or the IFS Institute. Participate in support groups for additional insight and experiment with the support of resources to ensure comfort and safety during healing. Our IFS-trained therapists are here to support you; reach out to begin your wellness journey.