Frequent questions about IFS therapy

IFS son las siglas de Internal Family Systems o, in Spanish, Internal Family Systems. Also sometimes called Self-leadership which would be translated as leadership of the Self (self leadership).

What kinds of things is IFS used for??

IFS is a way to cure many mental difficulties by talking.. Provides a way to regulate your emotions and improve your problem-solving skills, which involves many areas of your life, affects your relationships, your work and the way you develop it. It was initially developed to treat serious health problems resulting from trauma and abuse and is effective in treating this and other difficulties such as addictions., compulsive behaviors, disorders related to self-image or mood (depression and bipolarity), phobias and anxiety.

Some people use IFS to address something specific such as making a decision about their career or personal relationship.. Others use this model to get help with behavior patterns that affect many aspects of their lives..

Is IFS focused on your family?

Your family is not the main focus of IFS (Internal Family Systems). The focus of this model is fundamentally its last word, “interna”, because it focuses on your interior. Doing therapy with me, you will develop tools that will allow you to lead your internal parts (thoughts, emotions, beliefs) who are responsible for your behavior.

You will also gain a new level of competence and understanding about how your external family really works and how you can deal with conflicts with your family members through your work in your IFS therapy sessions.. The same principles that you will learn experientially in your therapy are applicable to other social systems in which you participate., like your job, your friends, your study center…

What is the relationship between IFS and my symptoms or discomfort??

When we start to look closely at our internal parts (thoughts/feelings/beliefs) We see that they are not simply two-dimensional aspects of our personality that exist in abstract form.. Our parts tend to act more like relatively autonomous or dynamic people within us.. All together, they act like a real family: each individual part has a job or role that serves a collective purpose. Some parts work well together, while others don't get along at all. They all affect the others so that if one changes, produces changes in the others. Through this way of seeing things, Many “automatic” thoughts and behaviors can be better understood by following logic and meaning that previously eluded us.. You can then integrate that knowledge into your life to make real, lasting changes..

What is Self-Leadership or Self Leadership??

Self-Leadership or leadership of the Self is another way of referring to the therapeutic model of Internal Family Systems.. Self-Leadership can be considered an outcome of IFS work. You (tu “Self”) will lead your feelings instead of them controlling you. Different individual parts of your inner family “system” relax, acquire more resources, and they respond better to your efforts to lead and regulate them when they have a consistent leader., with confidence and who thinks clearly and cares for them.

In IFS therapy you will learn to become that kind of leader for your inner parts. If you already know your personality traits and feelings well, IFS will give you a new way to regulate your emotions and create changes within yourself that can expand and transform your personality.. On the other hand, If you feel insecure about your “emotional intelligence,” IFS therapy is an excellent way to develop that ability..

What other therapy models are similar to Internal Family Systems??

IFS is a very unique model of psychotherapy, but it has some aspects in common with Cognitive-Behavioral therapy, Family Systems Therapy, terapia shape, Hypnotherapy, and narrative therapy.

How can IFS help me in my relationship??

Recent studies show that a recurring factor in couples who claim to have experienced improvement after undergoing couples therapy is the ability of both to self-regulate their emotions.. IFS will show you effective ways to create the changes you want in your relationship - without having to wait for your partner to initiate theirs.- through better regulation of your emotions.

What if I don't feel comfortable talking about myself or what I feel inside??

The IFS model helps to systematically reduce the feeling of shame and self-criticism from the moment you start. If required, Spend some time getting to know the “protectors” who might be stopping you from talking about something embarrassing., without intention of displacing them. These protectors usually make you “shut up”, “going blank” or “not knowing what to say next”.

At first it may seem counterproductive to pay attention to parts of you that don't want to talk or do therapy., but those parts are just as important as the ones you want to “fix.”. In fact, These protectors are often the least-attended piece of the puzzle in most solution-oriented or analytical therapies. (focused on the subconscious), and if they are ignored they will cause a predictable change in your motivation to address the problem at hand.. For this reason, What many people experience with IFS is that it is a “gentler” therapy than others that sometimes demand that you reveal as much as you can about yourself even if you don't feel comfortable..

What should we talk about if I feel uncomfortable with the idea of ​​doing therapy?, or talking to a stranger about my problems?

It is natural and expected for someone to feel uncomfortable., or even have the desire not to do therapy. As a therapist, I also sit regularly with other colleagues who supervise my personal work, and I often find parts like that in me.

When we stop trying to displace those feelings and thoughts, which are natural protectors, something very curious happens: instead of seeing those feelings as obstacles to reaching the “real goal” of therapy, we treat them as a valuable part of therapy – and in fact as a valuable part of you. what happens? These feelings - which are often associated with tension or anxiety felt in the body- They tend to relax... and you relax. However, This usually only happens when those protectors are allowed to intervene again if something triggers them.. That is when they will be willing to allow you to talk about something that usually is very difficult for you.. The protector does not disappear, but his role changes from guardian to advisor. He no longer acts in an extreme way, and it begins to be perceived not as tense pressure or anxiety, but as a fluid thought on which you have the ability to act if necessary. The result is that you find the right way to speak, balancing all your needs at the same time.

How can Self Leadership help me become a better leader and manage people better??

A “side” effect of IFS therapy is that managers or people in charge of others become more efficient leaders and people managers.. Learning to detect and balance your inner conflicts through IFS will equip you with more confidence, clarity and creativity when carrying out these tasks.

How long does IFS therapy last??

Like all psychotherapies, There is an acclimatization period to establish a trusting relationship with your therapist.. Sometimes this is forgotten, That's why I usually recommend working for a month or two before evaluating if the therapy is working.. As a professional, I know there will be a point where you will stop needing to come.. And also that it is normal that some people prefer other therapy models. I am always open to talk about any questions you may have regarding the process.. On the other hand, Some people connect with this type of therapy from the beginning and will experience changes in their relationship with their problem even in the first session.. On average, it usually takes between three and four sessions to understand the work system.. If you have already done therapy before, usually costs less. Your honesty and feedback about your experience during therapy will help me calibrate the intensity of our work together to best fit your needs.. I think that is the most important factor when it comes to feeling whether your therapy works for you or not..

You may be interested in reading “Introduction to IFS Therapy” by Dr Richards Schwartz. It is not necessary to read it before starting therapy, but some people found it useful as an aid in their therapeutic experience. You don't have to “learn the IFS model” to experience great results from its application.. I will guide you at all times with everything you need to know.