Internal Family Systems in Atlanta, throughout Georgia & Florida

Internal Family Systems (IFS) is an evidence-based therapy model that invites you to explore your inner world with curiosity and compassion. It recognizes that we often get stuck in patterns, not because we want to, but because different parts of us are trying to protect us in their own way. IFS empowers you to understand these parts and their needs, so you can heal and create lasting change.

We'll begin by noticing how different parts of you feel different things – it's like tuning into the unique voices inside you. Then, we'll tap into a compassionate and curious energy to understand these parts and their needs. Think of it as getting to know yourself on a deeper level.

From there, we'll explore any stuck patterns and how they got that way. We'll then focus on finding new ways of being, allowing for healing experiences, releasing any pent-up emotions. Finally, we'll discover how to integrate these parts with more connection, choice, and clarity, creating a space for your needs to be met in new ways.

A simple example: You're hungry, so you go to the fridge. You open it, and nothing looks good. You think, "Eh, I'm not that hungry," or "I really want Thai food, but I don't want to wait for delivery, so I guess I'll just have a turkey sandwich."

In this scenario, multiple "parts" of you are at play:

• The hungry part, wanting food and nourishment, without a specific preference.

• A more discerning part, craving Thai food.

• The practical part, deciding that waiting isn't worth it.

We can amp this up with a more complex example: You're feeling disconnected from your partner. You decide to ignore it, hoping the feeling will go away. Later, when they forget to unload the dishwasher, you yell. Afterward, you feel guilty.

The parts at play here might be:

• The disconnected part, needing more connection.

• The avoiding part, deciding to ignore the feeling.

• The yelling part, recognizing the disconnection and expressing frustration, perhaps not actually annoyed by the dishwasher itself.

• The guilty part, feeling bad about the yelling

If you look back, you might even see that each part has a reason for its actions. They aren't trying to be unhelpful or make things harder; they're trying to help you make decisions with the information they have. This information is generally based on these parts' different experiences throughout your lifetime. With development, we often have formative experiences that impact how we operate, and this is where the parts come in.

In therapy, we explore and work with three different types of parts:

• Managers: (a type of protector) These parts try to control situations and people to prevent pain or vulnerability.

• Firefighters: (a type of protector) These parts react when pain or vulnerability is triggered, often in impulsive or extreme ways.

• Exiles: These are the wounded parts, holding burdens of pain, fear, or shame from past experiences.

• Self: (the core of who you are) This is the compassionate, wise, and calm part of you that can lead and guide the other parts to heal.

If we go back to the hunger scenario looking at the types of parts, it may not seem that intense; it's just different parts with different opinions. But when we look at the relationship one, we can delve deeper into what might be happening

• the part that didn't want to bring up their feelings of disconnection might have learned that expressing their feelings was unsafe based on their parents’ responses to emotions in childhood, so this part suppresses to prevent potential rejection and pain — it might be considered a manager.

• the part that yelled may have so many emotions that it’s desperate to express itself, but the suppressing part doesn't usually let that happen, so it takes over — it might be considered a firefighter

• the guilt — likely another manager — that shows up may be working with the part that suppresses and both of these parts may be protecting an exile, a part that fears disconnection.

Hopefully, you now have a better understanding of "parts." In therapy, we work to connect with these parts, both individually and as a whole. We begin with the protectors, exploring the experiences that shaped their roles and opinions, and meeting them with compassion and comfort. We recognize that their current repetitive patterns often started with good intentions, and that they need someone—the Self—to show up as a loving and validating presence. This allows them to shift their roles, particularly when the parts they protect (the exiles) feel held, safe, and can experience healing through the Self. As this process unfolds, these parts can change, integrate, and we can collaboratively honor their strengths.