Internal Family Systems

Internal Family Systems is an evidence-based transformative model of psychotherapy. It sees the mind as a system, made up of many parts which can be in conflict inside of us.

We have all had an experience of being ‘in two minds’ about something. For example, a ‘part’ of you may want to meet up with friends, but another part of you may feel anxious or apprehensive about social interactions. You may be feeling lonely and know that being with others can help you feel better. But the second part may remember feeling scared, and lost for words, not knowing what to say around others. An ‘avoidant’ part may want you to stay home, a ‘drinking’ part may believe that a few drinks will give you the courage you need to go out, a ‘critical’ part may question if your friends like you and a ‘minimising’ part may tell you’re overreacting and to stop being so sensitive.

Our ‘parts’ guide our behaviour and decision making. They all contain valuable qualities and have positive intentions for us. But sometimes they have the opposite effect. For example, parts that doom scroll, binge watch Netflix, shop or eat to distract us are trying to comfort us. But they can end up leaving us feeling worse. By getting to know your parts, we can increase confidence and ease, and reduce conflict and distress.

 IFS can help you to resolve inner conflicts and to access a core part of you that holds your inner wisdom, that is calm and can think clearly and creatively. This part of you is like the sun; it’s always there, but sometimes you can’t see it for the clouds and stormy weather.

As an arts psychotherapist, I can work with internal family systems on paper, in 3D and in the sand tray. Some people find it helpful or easier to be able to physically map parts and explore the dynamic in a physical constellation in the room.