Internal Family Systems (IFS) is an approach used both in and outside of therapy to help you build a healthier relationship with the different “parts” of your inner world. Rather than labeling parts of you as problems or symptoms, IFS recognizes that even the parts causing you distress originally had a positive intention—they’re trying, in their own way, to help or protect you.

The Basics of IFS:

IFS starts with the understanding that the mind is naturally made up of many sub-personalities, or “parts.” Everyone has a core Self—your true, wise, and unchanging center—and the goal is for your Self to lead your internal system. In IFS, there are no “bad” parts; the aim is not to get rid of any part, but to help each one find a healthy, balanced role.

The Three Main Parts in IFS:

1. Self
   Your essence—the calm, compassionate, and centered core of who you are, untouched by life’s challenges.

2. Protective Parts

   • Managers: Proactive parts that try to keep your life under control and prevent you from feeling pain. These might show up as inner critics, perfectionists, planners, or judgmental voices.

   • Firefighters: Reactive parts that step in when pain or vulnerability surfaces, using distraction or numbing behaviors (like overeating, working excessively, substance use, or scrolling social media) to put out the “fire” of uncomfortable feelings.

3. Vulnerable Parts (Exiles)
   These are the tender parts of you that carry old wounds—such as shame, fear, sadness, or a sense of unworthiness. Your system may “exile” these parts in an attempt to protect you from pain.

In IFS work, the goal is not to eliminate any part but to welcome, understand, and support each one. Over time, this creates more harmony and healing within, allowing your Self to guide you with greater confidence and clarity.

IFS Roles List