Common Parts in Internal Family Systems (IFS)
In Internal Family Systems (IFS), we all have different parts that play important roles in keeping us safe.
These parts often fall into three categories: Managers, Firefighters, and Exiles.
This is a non-exhaustive list and ultimately parts can be whatever feels appropriate for you!
Managers
Managers try to keep us safe by staying in control. Examples include:
- Perfectionist – must do to prevent judgment
- Pleaser – focuses on others’ needs to feel safe
- Inner Critic – self-critical to keep you in line
- Overthinker – stuck in loops trying to solve or prevent
- Controller – controls outcomes, people, or emotions
- Planner – strategizes to avoid uncertainty or pain
- Responsible One – must carry all to prevent collapse
Firefighters
Firefighters react quickly to emotional pain, often through distraction or soothing. Examples include:
- Numbing – blanks out emotions to avoid overwhelm
- Angry Part – gets loud, sharp, or explosive to defend
- Avoider – procrastinates or detaches to escape
- Addicted Part – seeks relief in drugs, screens, or habits
- Comfort Seeker – binges food, shopping, or shows to soothe
- Saboteur – derails progress to prevent exposure
Exiles
Exiles carry pain, fear, and shame from past experiences. Examples include:
- Shame – believes you are not enough
- Fearful Part – holds anxiety, panic, or terror from past
- Lonely Part – feels deeply isolated or unseen
- Abandoned Part – feels unwanted or rejected
- Helpless Part – feels stuck, small, or powerless
- Unlovable Part – believes acceptance is out of reach
- Grieving Part – carries sadness and loss
Final Note
In IFS, all parts are welcome.
Even when they seem extreme or difficult, every part has a positive intention: trying to keep you safe.