Internal Family Systems Therapy in Los Angeles

Imagine you are in the rush-hour traffic on Interstate 405 in Los Angeles - you see your dad snapping at other drivers, your siblings arguing over the playlist, and your mom trying to calm everybody down. You are in the middle of this, trying to hold it together.

Now, take this event out of the car and into your mind. How does it feel?

For many, the inner world feels just as chaotic - different parts pulling you in different directions - arguing, reacting, shutting down, and trying to keep it together. Internal family systems (IFS) therapy uses this idea to explain how the mind works. It identifies the different “parts” within you, understands what each one is trying to do, and brings them together to function as a more cohesive internal system.

Internal Family Systems (IFS) is an evidence-based psychotherapy that sees your mind as an internal family, consisting of different sub-personalities (or parts) that enable you to navigate life. These parts are divided into wounded and protective categories. The wounded parts harbor painful feelings and experiences, while the protective parts protect you from these wounded parts. Basically, they are in conflict with one another. However, it does not have to be this way.

The reason is the Self - it holds the key to bringing the wounded and protective parts together; IFS therapy provides insight into your inner conflicts and fosters meaningful personal growth so that you can achieve healing and harmony in your life.

IFS therapy was developed by Richard Schwartz. Linda Whiteside, Clinical Supervisor at the NuView Treatment Center, explains, “IFS began when Schwartz, trained in family systems work, saw that his clients’ inner worlds looked like families in conflict. He began developing this unique therapy when he realized that his most at-risk clients were responding to traditional techniques. As he listened more closely, he noticed their harmful thoughts came from parts that were trying to protect them, albeit imperfectly. This insight became the foundation of IFS.”

In the internal family systems therapy, you and your therapist will understand the parts of your mind - together. For this reason, it is also known as the “parts work” therapy. Think of these parts as characters, each with a certain role to play in the family that is your mind.

Exiles:

First, we have the exiles. These are the wounded parts. They hold onto the pain and the suffering so that you do not have to face them.

Managers:

Next up, we have the managers. These are the protector parts. They manage your day-to-day life by keeping the exiles at bay. When you do not have to face the exiles, you can avoid painful experiences.

Firefighters:

Lastly, we have the firefighters. They are like the managers, but they come into play when things become overwhelming for the managers. They swoop in and restrict the negative emotions. But their efforts can veer toward the unhealthy category. Even self-destructive patterns like substance misuse or binge eating.

Meanwhile, the center of IFS therapy is the Self. It is the entirety of who you are. The Self has many positive traits, the main ones being the 8Cs and the 5Ps.

The 8 C’s are as follows:

• Confidence
• Calmness
• Creativity
• Clarity
• Curiosity
• Courage
• Compassion
• Connectedness

The 5 P’s are as follows:

• Presence
• Patience
• Perspective
• Persistence
• Playfulness

Once you understand the parts, you can release your emotions and learn to manage your challenges on your own. You will also develop certain tools, like relaxation exercises, journaling, and charting the relationship between the different parts and the Self so that you can begin healing.

An internal family systems therapist will use these positive traits to identify the relevant parts that need healing through a six-step process:

• Find – You will look into yourself, through meditation or journaling, to find the part you want to work with.
• Focus – Once you find the part, you will focus on it.
• Flesh Out – You flesh out the part by learning about it.
• Feel Toward – You explore what you feel toward this part.
• Befriend – You will befriend the part by accepting it for what it is; acceptance does not mean you have to like it, but you acknowledge what it is and why it is.
• Fear – Once you befriend the part, you will understand what its fears are, approaching it with curiosity and kindness rather than judgment.

Internal family systems therapy is based on acknowledging and understanding the parts of your mind - the exiles, managers, and firefighters.

Negativity often stems from the overactive manager, which is somewhat like your inner critic or worrier. However, IFS therapy finds and focuses on recognizing its motives, rather than avoiding or burying them.

Once you flesh them out, you delve into your inner critic to understand why it behaves the way it does with you. As you connect with your inner critic, you will learn to feel the emotions it evokes within you. While this can be difficult, it is crucial to your healing.

Once you experience your inner critic, you will befriend it rather than treat it as an adversary. You will speak to it and understand where it is coming from and what it is telling you - what is it really afraid of, and what can you do to ease its anxiety?

As you uncover its fears, your inner critic will seem less like a bully and more like someone who is trying to protect you. With understanding, you heal.

In all this, the Self is central to IFS therapy. It can heal, transform, and get these parts to work together like a well-functioning family. To this end, the goals of the therapy are:

• To uplift the Self as an efficient leader.
• To have the parts recognize the Self as the leader and submit to its decision-making.
• To have the parts co-exist together and be productive.

Internal family systems therapy is used to treat diverse mental health concerns, such as:

• Anxiety-related conditions, like phobias
• Major depressive disorder (or depression)
• Trauma-related conditions, like post-traumatic stress disorder
• Obsessive-compulsive disorder or OCD
• Dissociative identity disorder
• Eating disorders
• Substance use disorders

Yes, the internal family systems therapy is highly effective. Studies have revealed that it shows promise in treating anxiety, depression, PTSD, and even chronic pain.

Linda Whiteside says, “IFS therapy only got designated as an evidence-based practice in 2015 - it is an emerging therapy in the field of mental health, but it has been showing great promise. At our Los Angeles treatment center, we observe 70% acceptance rates and over 50% symptom reduction in serious conditions like PTSD, substance use, and so on. The possibilities for IFS to become a more established therapeutic practice look bright.”

To begin with, your therapist will provide information about the therapy. They will ask you background questions to understand you better and set the goals for the therapy.

In the following sessions, you and your therapist will identify the different parts of the Self and work on building a healthy connection between these entities. You will be encouraged to focus on your Self. It is okay to feel uncomfortable during parts work - your therapist will provide a safe, non-judgmental setting where you can explore these emotions and cope with them in healthy ways.

If you are looking for therapy in Los Angeles, then accredited treatment centers, like NuView, offer IFS therapy. It is provided both in-person and online. It can also be integrated into broader rehab options for substance misuse and co-occurring mental health conditions if it resonates with your expectations and goals.

Typically, IFS sessions in Los Angeles can last for a few weeks, or they can also take up to 2-3 years. It mainly depends on your diagnosis, needs, and goals.

If you are considering therapy in Los Angeles, then internal family systems can be a good option for you for healing, peace, and productivity. NuView’s licensed and experienced therapists create a personalized therapeutic experience for you so that it is meaningful and empowering.

Please do not hesitate to call us at (323) 307-7997 to begin your healing journey with us today!

1. What is internal family systems therapy?

Internal Family Systems (IFS) therapy views the mind as a set of “parts” that often clash - wounded parts carrying pain and protective parts trying to shield you from it. By strengthening your Inner Self, IFS brings these parts to work together - creating clarity, healing, and inner harmony.

2. Is IFS therapy effective?

Yes! While still an emerging therapy, IFS therapy has shown great promise in treating depression, PTSD, chronic pain, and substance use, among other concerns.

3. How do I know if IFS therapy is right for me?

If you are struggling with substance use and mental health concerns, maybe they are stemming from conflict and unrest in your mind - IFS therapy helps you foster healing and harmony. If this resonates with you, then IFS can be right for you.

4. How can I find licensed internal family systems therapists in Los Angeles?

To find internal family systems therapists in Los Angeles, you can contact your primary healthcare provider or trusted family and friends for references. You can reach out to NuView at (323) 307-7997, and we will match you with licensed and trained therapists who will tailor the IFS therapeutic experience to your needs and goals.

5. Is IFS therapy covered by insurance?

If IFS therapy is integrated into broader rehab options for substance misuse and mental health, it is covered by insurance. Otherwise, it depends on your insurance policy. Contact your insurance provider to understand the exact extent of your coverage, or you can also call NuView at (323) 307-7997, and we can verify your insurance for you.