The Role of IFS in Trauma Recovery: 5 Reasons Why It Works
Introduction
Trauma can have a long-lasting impact on emotional health, often leaving us feeling disconnected from ourselves and others. The Internal Family Systems (IFS) approach to trauma recovery offers a transformative way to heal by focusing on the relationship between different parts of us and our core Self.. Research has shown that IFS therapy is effective in treating individuals with complex trauma. By fostering understanding and compassion for these parts, a Self to part and part to Self - even parts to other parts - relationship, IFS therapy is a ‘constraint release’ model, and it provides a path to harmony, balance, emotional freedom and internal secure attachment. In this article, we'll explore the role of IFS in trauma recovery and how it can support lasting healing.
Table of Contents
Introduction
What is IFS Therapy?
5 Reasons Why IFS is Effective in Trauma Recovery
Reason 1: It is non-pathologising and is a constraint release model
Reason 2: IFS works on all levels of the psyche
Reason 3: Inner secure attachment
Reason 4: Balance and Harmony
Reason 5: Relational healing inside and out
How to Start Your IFS Journey
Conclusion
FAQs
Key Takeaways
IFS therapy is effective in treating individuals with trauma. Participants in a study by Bromberg, 2011, reported significant improvements in symptoms of anxiety and PTSD as well as an increased sense of self-compassion and self-awareness.
IFS therapy addresses trauma by being non pathologising, and a constraint release model, connecting us to our core Self. The key is recognising that we have multitudes within us. it is our parts (rather than our Self) that is harmed by trauma. Trauma causes our parts to get stuck in the past, protecting our inner children (we call them ‘exiles’ or the tender feelingful ones). Our parts valiantly take on roles - sometimes extreme ones- to protect us from the pain of these young ones. Our core essence - Self - gets pushed to the back as our protector parts take over!
IFS aims to help us heal from the traumas we’ve had, somatically, relationally and cognitively, both ‘bottom up’ and ‘top down’. We can befriend our hardworking parts, with our inner Self, maybe even meeting parts that are locked in a polarisation with each other : validating, witnessing, negotiating with friendliness - which over time can foster more harmony and balance.
IFS Group therapy settings and Healing Circles can be stand alone or offer wonderful additional support to individual healing/therapy, providing a relational, safe space for shared healing experiences. Group work helps normalise parts as we witness other people speaking for their parts and it’s fertile ground for immediate access to the parts in us that get triggered by someone in a group setting! Also when secure attachment wasn’t available for us as children, we need to start with finding spaces with others who can facilitate secure inner attachment and relational healing too.
What is IFS Therapy?
Internal Family Systems (IFS) therapy is an evidence-based, holistic approach to trauma recovery that focuses on understanding the different parts within an individual’s psyche. It is the nature of the mind to contain an indeterminate number of subpersonalities or parts.. We all have parts! Parts are forced into roles - they probably don’t like these roles much - due to trauma and attachment injuries. The non-extreme intention of each part is something positive for the individual. In IFS we have the experience that there are no ‘bad’ parts inside of us.. and the goal of therapy is not to eliminate parts but instead to help them find their non extreme role once unburdened. Everyone has a Self -identified with qualities such a compassion, curiousity, connection, calm, creativity, clarity and confidence (wisdom, presence, attunement, choice, flow!). As we develop, our parts form a complex system of interactions internally, who are polarised or form alliances and hierarchies. Some of these parts take on roles as protectors, defending us from emotional pain, either proactively (we call these Managers) or reactively (Firefighters). They protect us - or lock away - young vulnerable tender and feelingful parts.. In IFS we call these exiles.
The primary goal of IFS therapy is to help people develop a compassionate relationship with their internal parts, looking at internal polarisations and befriending these parts into a more balanced, harmonious sense of self. It is a constraint release model. IFS allows people to safely explore their trauma, gain insight into their behaviours, and ultimately inner secure attachment. Learn about polarisations : https://www.stroudtherapy.com/news/internalpolarisations
5 Reasons Why IFS is Effective in Trauma Recovery
Reason 1: It is non pathologising and a constraint release model
We all have multitudes within us and there are ‘no bad parts’. IFS is a constraint release model - not an ‘additiion principle’. You’re not broken. Protective parts are often formed as a way to shield us from the pain of past trauma. They blend with you, cover you.. but you’re still there. These parts can take on many forms, subconciously intending to help… such as our inner critic or a perfectionist, they’re aiming to prevent us from experiencing distressing emotions. They have such good intentions! However, their effects not so good often - leading to undesirable behaviour patterns. Rather than eliminating these parts, IFS helps us see we need to befriend these parts and spend time with them, understanding from their perspective how they got their roles and what they are concerned about us feeling.or doing. Sound weird that a critic can be helping us? Maybe take a look at this article and video on internal critics https://www.stroudtherapy.com/news/ifsinternalcritics
By developing a more balanced relationship with these protectors, individuals can experience greater emotional freedom and reduce the harmful impact of their trauma. Many of us feel anxious or depressed, these complex dynamics occur between protectors and exiles, and are often related to trauma or even a legacy from previous generations, take a look at this article on anxiety and depression from an IFS perspective.
Reason 2: IFS works on all levels of the psyche which is why its so effective for trauma healing
Trauma is energy stuck in the body, it is subjective and its not necessarily what happens but what happens inside of you as a result of that: it remains inside when the internal system is too overwhelmed to cope and noone around or no safety to lean into. Your body remembers and your parts know. Some will be at the somatic level, sensations in the body and might even be preverbal! Some traumas may come from ruptures in attachment and are therefore relational, and some may be on the cognitive, thinking level. A critical element of IFS is connecting to these sensations, thoughts, feelings.. and we create a secure enough environment inside, often with the facilitation of a therapist or a group, so that parts can move a little and the Self to part relationship can take place. We learn to connect with parts and unblend, finding our core essence: Self… Self encompasses qualities such as compassion, clarity, calm, curious, confidence, creative, courageous, connected (.. we could also say.. wisdom, presence, flow, choice, attunement). Trauma and traumatic situations often leads us to feelings of guilt, shame, or unworthiness, in IFS we make sense of this by saying our exiles take on mistaken/untrue burdens. This makes it challenging to show kindness to oneself. IFS encourages us to connect with our core:
Reason 3: Inner secure attachment
One of the key aspects of IFS is creating a secure enough internal environment, inner connectedness and healing in relationship. There’s a clear container, the flow of the model, which has as its root, a deep befriending of protectors - this might take months or for some years, and then the unburdening steps… These exiled parts are the ones who hold the painful feelings in our systems, where the trauma is stored, holding the emotional burdens that we may have been unable to process at the time, our systems overwhelmed and noone safe enough to lean into in that moment or those moments following.
Through IFS therapy once we have a solid relationship with our protective parts, and with their explicit permission, we can move to the unburdening steps. Whilst, in my IFS Drop Ins we make it clear that we stay with our protectors, the closed groups - or working directly with an IFS therapist, you - your Self - with the therapist or group alongside - can connect with these tender, hurting, exiled parts in a safe and compassionate way, witnessing them, retrieving and unburdening them…all whilst being witnessed in Self energy with one or more others in the group or therapy space. Thus allowing them to heal, to be met with care, and Self energy. This process can significantly reduce the emotional weight of trauma, helping us reclaim our sense of Self and well-being. Once we’ve created this intimacy on the inside, and had it witnessed by the group/therapist… its quite extraordinary how our relationships on the outside change too!
If you're interested in learning more about how IFS therapy can address issues like shame and trauma, you can explore this IFS and Shame article.
Reason 4: Balance and Harmony
IFS therapy has as its light aim to release constraints and remember you’re there at the core - to find balance, harmony and create internal secure attachment. Trauma often leaves us feeling fragmented or disconnected from our emotions. IFS helps us befriend, validate and connect with our different parts, so they can respond to life’s challenges with more emotional flexibility and stability, once they know that we are here to be with them, they’re no longer on their own doing a job they aren’t so keen on! Some parts don’t realise we’re adults now.. They often believe we’re still in single figures, young children needing protection! Once they realise we’re grown and we have an eagle view of our whole systems, it is often a big relief!
By befriending the protective ones, and ultimately unburdening the tender young ones who feel so dreadful, IFS enables us to develop internal secure attachment, connection with parts and our tender inner children inside.. Building intimacy from the inside out, thus giving ourselves healthier coping mechanisms, reducing emotional reactivity and increasing their resilience to future stressors. This approach can be especially powerful when navigating the aftermath of trauma and attachment injuries.
Reason 5: Relational healing inside and out
In addition to individual therapy (and ‘Self therapy’!), IFS can also be practised in group settings, or Healing Circles. These can offer a unique and powerful healing experience. We heal in relationship, both our limbic system and our nervous system. We are born in relationship, we get harmed in relationship… and we can heal in relationship. Our relational foundation underlies everything - the way we look and feel and relate in the world - and when we can heal in relationship, everything changes. Group work helps normalise parts as we witness other people speaking for their parts and it’s fertile ground for immediate access to the parts in us that get triggered by someone in a group setting! Also when secure attachment wasn’t available for us as children, we need to start with finding spaces with others who can facilitate secure inner attachment and relational healing too. Can I be here with you and you with me? How much can I say, will I be rejected? How much room can I take up? Are all parts of me really welcome or will you shame me? Can I be angry/sad/fearful… really? Can you stay open to me as I really am or will your heart close off? Group therapy allows participants to share their experiences and insights with others who may be on similar healing journeys. This fosters a sense of connection and belonging, which is often missing for those affected by relational wounding and trauma.
The group dynamic creates a safe (or hopefully safe-enough) space for individuals to witness others' inner systems, our parts and our tender ones, further normalising the healing process and being in community. Being witnessed in a group holding ‘Self energy’… just magic. Participating in group therapy/healing circles can be a catalyst for our personal transformation and might be a key component of trauma recovery.
How to Start Your IFS Journey
Getting started with IFS therapy is simple and accessible. You can begin by reading some of the IFS literature, listening to podcasts - for example IFS talks, or watching some youtube talks - I particularly recommend Dick Schwartz, Cece Sykes, Martha Sweezy, Derek Scott amongst others.. and doing some of the wonderful workbooks available. You could also seek out a qualified IFS therapist (check if they have done IFSi or Stepping Stones training, they are supervised and have done their own parts work with a therapist!) who can guide you through the process. Many therapists offer in-person sessions, and if you prefer more flexibility, you can also access IFS therapy online. In addition or as an introduction you’d be very welcome to come along and join us at one of our ‘open’ monthly healing circles. If you're in Gloucestershire, you can also visit it in person.
Whether you choose to meet with a professional, in-person or online therapy, or in a group/community setting, over time, you will gain a deeper understanding of your internal system and how each part contributes to your overall well-being.
The 6 F’s
FIND
FIND the part in, on or around the body. A thought, feeling, impulse, sensation. Who needs your attention right now? Where do you notice it?
FOCUS
Gently FOCUS on where you feel that sensation and observe it. Do any words come to mind? As you focus, how does it feel? Can you describe it? Shift your attention inward - what do you notice?
FLESH IT OUT
FLESH it out. Can you see it? If so, how does it look? If not, how do you experience it? What is that like? How close are you to it?
FEEL TOWARDS
How do you FEEL toward the part? Any answer that is not in the ballpark of the 8 C’s (The qualities of Self-energy: Curiosity, Calm, Clarity, Connectedness, Confidence, Courage, Creativity and Compassion) means that a second part is with us.
beFRIEND
BeFRIEND the part: “How did it get the job?”, “How effective is the job?”, “If it didn’t do this job, what would it rather do?”, “How old is it?”, “How old does it think you are?”, “What else does it want you to know?”
FEARS
What does this part FEAR? What does it want for you? What would happen if it stopped doing the job? This will reveal any lurking polarisation or the exile it protects.
Conclusion
IFS individual therapy and IFS healing circles/ therapy groups offer a profound approach to trauma recovery, addressing the core of emotional pain through helping trauma thats stuck, connecting somatically, relationally and cognitively, both bottom up and top down: connecting with our parts with the intention of helping them find their non extreme role and connection to you, your Self: balance, harmony, internal secure attachment and flow is our goal. Intimacy from the inside, and in relationship with others too. By understanding and integrating the parts of ourselves that were affected by trauma, IFS empowers us to connect inside and return outside to be in connnection with others too, create lasting change.
The Role of IFS in Trauma Recovery FAQs
How does IFS therapy help with trauma recovery?
IFS therapy is a holistic approach, bottom up and top down, a constraint release model.. which enables us to address the root causes of emotional pain and trauma, which is stuck in the body. When we befriend parts and get to know them, ultimately helping our tender internal inner children, we can release trauma that’s stuck, find our flow, internal secure attachment and balance.
What are exiled parts in IFS therapy?
Exiled parts are the tender inner children inside each of us…that hold much of the relational wounding and attachment injuries. These tend to be young ones that have been pushed aside or repressed due to past traumatic experiences. They may have taken on beliefs such as feeling worthless or shame, being powerless. They may feel lonely, terrified, grief-filled. In IFS therapy, these young ones - with the permission of protectors and the presence of your core Self - are met, validated, retrieved and unburdened, so trauma can leave the body, and these spontaneous, free little ones can be included again in our internal system, helping us heal and regain emotional balance.
How does IFS therapy differ from traditional therapies?
Trauma has so many layers, and it needs different approaches, patience and safety to get to the deepest layers of our pain and stuck trauma. Unlike many traditional talk therapies, which focus primarily on conscious thoughts and behaviours, IFS works on all levels - and in a number of different ways, depending on where one is in the flow of the model, with our subconscious internal system of parts - our sensations, feelings and thoughts…. the somatic/sensations in our bodies may be experienced as far back as inutero or preverbal - even generational. Feelings and emotions - most likely experienced in young childhood and have got stuck there since, and also the ‘top’ the thinking, cognitive parts which try and figure it out to feel safe.. We spend time ‘inside’ asking our parts if they are willing to speak with us in some way - almost ‘in the ether’. IFS recognises that emotional pain often manifests as protective parts that need to be befriended, acknowledged and connected with.
Can IFS therapy be done in group settings?
Yes, IFS therapy can be practised in both individual and group settings and can be wonderfully powerful. Group therapy - or healing circles - allow us to share our healing journeys and connect with others, providing a supportive community environment, held in Self energy. Group work helps normalise parts as we witness other people speaking for their parts and it’s fertile ground for immediate access to the parts in us that get triggered by someone in a group setting! Also when secure attachment wasn’t available for us as children, we need to start with finding spaces with others who can facilitate secure inner attachment and relational healing too. My Drop Ins are ‘open’ and we ‘stick with protectors’, to keep the group as safe as possible. So much can be done here, getting to know protectors, witnessing others’ parts, being held in Self energy. Closed groups go deeper, potentially working with the exiles, our tender ones.
How do I find an IFS therapist near me?
You can start by looking for certified IFS therapists in your area, either through professional directories or local therapy practices. Here is the UK IFS Directory https://directory-uk.internalfamilysystemstraining.co.uk/ For those based in the UK, I offer specialised IFS therapy sessions. More information here. However I’m mostly unable to take on new clients… please do come along to our Drop Ins!
What does healing through IFS look like?
Wishing you balance, flow, more self compassion and a more open heart. Healing through IFS involves learning to communicate with the different parts of yourself, addressing trauma, and fostering internal harmony and secure attachment. This process helps us reclaim emotional freedom and develop a new paradigm for living and being with life’s challenges.
How long does IFS therapy take to show results?
The duration of IFS therapy varies depending on our needs and the complexity of the traumatic experiences and attachment injuries we’ve suffered. Trauma has so many layers and it can take a lot of inner connection, lots of patience and a deep felt feeling of safety and containment to get to the deeper layers of our pain and burdens. While some clients may experience noticeable improvements after a few sessions, deeper healing may take months, even years. For some, its enough to work in the upper layers, as internal and relational change is possible quite fast, especially if in the past there has been some safe attachment - or you feel that with your therapist/group. For many others, the deeper layers need time and no urgency, and they are full of psychic jewels, connection and possibility: life is a journey and we’ll always be meeting with new parts or memories, new relational challenges. Connection with the therapist - or the group - and maybe patience, perseverance and maybe even some playfulness are key to the process.
Is IFS therapy suitable for everyone?
IFS therapy can be beneficial for anyone, including those struggling with emotional trauma, anxiety, depression, and other mental health concerns. However, it is important to consult with a trained IFS therapist to determine if this therapeutic approach, this paradigm for living, is right for your unique needs.
For more resources on IFS and its benefits, visit Stroud Therapy’s IFS News Section.