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IFS
The article below is about Internal Family Systems (IFS), but I like to call it "parts-work" because IFS is not the only therapeutic method that uses this approach. There are many, including:
Schema Therapy
Ego States Therapy
Developmental Needs Model Strategy,
Lifespan Integration,
Re-Creation of the Self,
Parts and Memory,
Focusing oriented-therapy,
Focusing-oriented-arts-therapy…
and more...
These therapy approaches view individuals as having multiple "parts" or sub-personalities. By noticing our inner parts with awareness and compassion, we can then begin to understand the parts, and even heal the underlying reason the parts are trying to help us. Yes, help us. It sounds weird that these "difficulties," including addiction, infidelity, porn, anxiety... are trying to help us. But yes, even though anxiety and other feelings and behaviors may seem terrible and unbearable, it is actually a part of us trying to protect us and it needs our attention.
The NPR article outlines several key steps in the IFS (or parts work) process:
Quiet your mind and look within: Pay attention to bodily sensations and images that arise.
Start a dialogue with your parts: Recognize that each part has a purpose and engage in conversation with them.
Take some space: Separate from the noise of competing parts in order to gain perspective.
Get in touch with pain from childhood: Acknowledge and process past hurts.
Take a U-turn: Shift your focus from negative self-talk to a more compassionate perspective.
Uncover the light within: Connect with your true self and let it guide your actions.
This particular article focuses on reduced anxiety, improved relationships, and increased self-awareness. You can also listen to the article. It's below.
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