Is anyone else looking forward to the release of the new Inside Out 2 movie next week? If you haven't seen the first one yet, I suggest giving it a watch. I know it might sound like a therapist thing to say, but watching a movie about emotions can be quite enlightening!
When I first watched Inside Out, I was struck by its depth. In case you haven't seen it, here's a brief overview: Inside Out is an animated film about an 11-year-old girl named Riley who moves from a Midwestern town to San Francisco. As she adjusts to her new surroundings, her emotions - joy, sadness, fear, disgust, and anger - try to guide her. These emotions reside in Riley's mind and influence her thoughts and actions. The film provides a fascinating exploration of how emotions can interact and shape our experiences.
While watching the film, the idea of different internal parts working together to tackle life's challenges resonated with me. As a systems thinker, I appreciate observing the interplay between various members/parts of a system and how the interconnectedness of these members/parts work together to create a whole that is bigger than the sum of the parts. This prompted me to complete training in Internal Family Systems (IFS) where my understanding and appreciation for both the film and this approach to therapeutic healing grew. It provides a way of bringing systems thinking to the inner emotional world. In fact, the creator of Internal Family Systems, Dick Schwartz, was involved in the creation of Inside Out.
As outlined in the Internal Family Systems Skills Training Manual (Anderson, 2017), some of the key assumptions of IFS are:
There are no bad parts; all parts have good intentions and are working to protect the Self
When emotional wounding occurs, parts will take on protective roles
Every person has a Self. This is the core, unchanging essence within each person that represents qualities like compassion, caring, creativity, courage, and connectedness.
It is possible to reintegrate and balance the system by regaining a relationship with the Self
The Self cannot be destroyed; it is present from birth and can be accessed as the source of healing and balance, guiding us toward self-awareness
What I find particularly appealing about IFS is its relatability and clarity. Most people can identify with having an internal dialogue, even if they are not consciously aware of it. The concept of different parts within us, each with its own voice, is prevalent in our everyday language. For example, have you ever found yourself saying “part of me wants to do this thing, but another part doesn’t think it’s a good idea”? Or imagine the old image of a devil on one shoulder and an angel on the other.
Recognizing that all parts are striving to protect us and that they are all welcome is a key tenet of IFS. This contrasts with the common notion of categorizing parts as good or bad. By acknowledging that all parts share the same goal - safeguarding the self - we can soften our stance towards ourselves, moving away from shame and towards acceptance. This shift towards self-compassion creates space for personal growth. Just like planting a seed in fertile soil is easier than in dry, hardened ground, approaching discomfort and the unknown with compassion allows for development. Instead of resisting or avoiding unpleasant thoughts or experiences, IFS encourages us to engage with our parts, appreciate their intentions, and explore what they aim to protect. By updating overactive protective parts with new information and restoring connection to Self, we can shape our experiences differently and better adapt to our current circumstances. This process often leads to a sense of relief for the burdened protective parts, as they no longer need to work as hard to safeguard us.
Undoubtedly, this is merely a glimpse of the extensive benefits Internal Family Systems provides. Hopefully, it ignites your curiosity to explore further!
Reference:
Anderson, F. G. (2017). Internal Family Systems Skills Training Manual: Trauma-Informed Treatment for Anxiety, Depression, PTSD & Substance Abuse. Eau Claire, WI: PESI Publishing & Media
Jennifer Barzey is a Licensed Clinical Social Worker #65681 who provides in-person therapy services in Chico, CA and telehealth sessions for clients throughout California. Jennifer is an integrative practitioner trained in EMDR, Somatics, Internal Family Systems and Nutrition for Mental Health.
To find our more or to request an appointment with Jennifer, visit www.jenniferbarzeylcsw.com
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