What Is Internal Family Systems (IFS)?
Internal Family Systems (IFS) helps you understand the different parts of yourself.
These parts each have their own roles, and many of them are here to protect you.
Protectors
Protectors are the parts of you that want to keep you safe. They come in two main forms: Managers and Firefighters.
Managers
Managers are proactive parts that try to control situations so you don’t get hurt.
They work by keeping you safe ahead of time.
Examples include:
- Perfectionism
- People-pleasing
- Overthinking
Firefighters
Firefighters are reactive parts that jump in when you’re in emotional pain.
They try to soothe or distract you as quickly as possible.
Examples include:
- Distraction
- Numbing
- Impulsive behavior
Exiles
Exiles are the young, vulnerable parts of you that carry pain, fear, or shame from past experiences.
They are often hidden behind Protectors, waiting to be seen and healed.
The Self
Self is your calm, compassionate core.
Self can:
- Listen with curiosity
- Offer compassion without judgment
- Help Protectors relax
When you connect with Self, healing can begin for the Exiles that Protectors have been guarding.
A Final Note
In IFS, all parts are welcome.
Every part—whether a Protector, an Exile, or your Self—has a role to play in your healing journey.
Inspired by the work of Richard Schwartz and the growing practice of Internal Family Systems therapy.