Understanding Your parts in more detail. IFS Internal Family Systems Parts work

IFS Internal Family Systems Parts work is based on two key ideas: that everyone has parts, and that everyone has a Self.

What are the IFS parts?

In IFS therapy, the focus is on two primary types of parts: protective parts and vulnerable parts. Vulnerable parts hold painful emotional states and/or negative beliefs about themselves from past wounding experiences

The first key idea is that people have different parts inside them, and these parts do not always agree with each other. Have you ever had a hard time making up your mind, because you had two different opinions about something? That is an example of having different parts that don’t agree with each other. The concept of ‘parts’ helps people gain clarity about what’s going on inside of them.

Internal Family Systems (IFS) is a powerful approach to understanding your mind. It's built on two core ideas: that we all have different "parts" within us, and that we all have a core "Self" that can lead them.

What are IFS Parts?

Think of your mind like an orchestra. Each musician is a different part of you, with its own unique role and purpose. You have parts that are productive at work, parts that want to relax and have fun, and parts that hold onto old hurts. Sometimes, these parts disagree—like when you want to relax but another part insists you keep working.

These parts fall into three main categories:

• Exiles: These are the vulnerable, hurt parts of you. They often carry painful emotions or negative beliefs from past experiences. They're like a hurt inner child.

• Managers: These parts try to keep everything under control and prevent the Exiles from getting hurt again. At their best, they keep you organized and productive. At their worst, they can be overly critical and work you too hard.

• Firefighters: These parts react when an Exile's pain breaks through. They're focused on providing immediate relief, which can sometimes lead to impulsive or unhealthy behaviors like overeating or lashing out.

The solution to the problem of the chaos of parts is the SELF: The Self is the conductor of the orchestra. The self leads the parts.

The Self has 10 powerful qualities that enable it to do this. The Self is: What is the Self?If your parts are the musicians, the Self is the conductor. It's your core of wisdom, compassion, and leadership.

The Self isn't a superior part; it's a calm and clear presence that can help all your parts work together harmoniously.

The Self has eight key qualities, known as the 8 Cs:

• Confidence

• Calmness

• Creativity

• Clarity

• Curiosity

• Courage

• Compassion

• Connectedness

• 
  

When your Self is in the lead, you can approach your inner world with these qualities, creating a sense of peace and balance. The goal of IFS isn't to get rid of your parts, but to help the Self be in a healthy, leading relationship with all of them.

Understanding the different roles: Managers, Firefighters and Exiles:

know your major Parts explained.

Managers:

Good impact: Very generally speaking, managers are interested in getting work done and being productive. At their best, they keep you organized, on-time, and engaged in meaningful work.

Negative impact: At their worst, they criticize and overwork you, giving you a guilty feeling when you try to relax. At their very worst, they never loosen their grip on you for a second.

Extreme managers may isolate people so that they never take time for themselves, their families or friends. Very extreme managers may turn people into robots who never seem to feel anything or connect to anyone. They may work people so hard they get sick.

Firefighters:

Good impact: Very generally speaking, firefighters are interested in having fun and relaxing. At their best, they keep you from getting burned out and overwhelmed by stress, encouraging you to go see a movie or take some time to unwind after work.

Negative impact: At their worst, they seek stress relief obsessively, insisting on overeating, over-drinking, or smoking.

At their very worst, firefighters can drive people to do extreme things, in a misdirected attempt to get some relief from inner pain by lashing out at others. These very extreme firefighters may shoplift, engage in crimes, scream at other people, or become violent.

Exiles:

Good impact: Very generally speaking, exiles are interested in experiencing the world just as it is. At their best, they fill you with child-like awe at the sunset, or make you stop to look at the fuzz on newly unfurling leaves in the spring.

Negative impact: However, because exiles are the most vulnerable and sensitive parts of people, they are easily hurt. They are the ones that were ridiculed in second grade when they said something wrong in school. They are the ones that take criticism to heart, developing beliefs that they are worthless and unlovable.

Over time, exiles may accumulate so many hurts that they end up appearing as hurt and unhappy parts. At their worst, they may sometimes surround people with a fog of despair. At their very worst, they may zap all the energy of a person, bringing them down into a pit of hopelessness for long periods of time. They may trap people in a chronic state of depression.

Find Inner Peace with Embodied Somatics & IFS

Are you feeling overwhelmed, anxious, or disconnected?

I combine Embodied Somatics, IFS Parts Work, and RTT Hypnotherapy & NLP to help you heal past trauma, release limiting beliefs, and cultivate self-worth. This unique approach helps you connect with your body and mind to find lasting peace.

Benefits include:

• Reduced stress and anxiety

• Improved emotional regulation

• Enhanced self-compassion

• Deeper connection to your authentic Self

Ashley Howitt of Somatics-Embodied Has over 10 years of experience, I've helped clients overcome trauma, anxiety, and relationship issues. This powerful, solution-oriented Hypnotherapy can provide permanent results in just one to three sessions.

Ready to reclaim your true Self and feel a sense of lasting calm?

Discovery call Book a session today.