https://www.meggreggcounseling.com/blog-4-1 daily 0.75 2026-06-02 https://www.meggreggcounseling.com/blog-4-1/internal-family-systems-theory-ifs-definition-cheatsheet monthly 0.5 2026-06-02 https://images.squarespace-cdn.com/content/v1/66f1e177e1b7b113e31799b0/1780424167762-5T5JAKUY4M0KJ1LDOZU0/unsplash-image-MiSPnHknw4w.jpg MGC Blog - Internal Family Systems Theory (IFS) Definition Cheatsheet: - Family Systems (The OG) Family Systems (The OG) - A framework to explain how a family works. A psychiatrist named Dr. Murray Bowen came up with this idea - families are like machines. machines have pieces and gears, and each one does a job. He would have pictured a clock or car (he’s from the 1950s), but today this would be more like a laptop. It’s got a screen, a keyboard, firmware, software, etc. Each member of the family is like a piece of that machine, and they all do “a job” in the family. Internal Family Systems - a theory that uses the OG theory, and applies it to just one person instead of a whole family. https://images.squarespace-cdn.com/content/v1/66f1e177e1b7b113e31799b0/1780427273697-EE12QZCLM66HS2C1I7T6/unsplash-image-bqp5dbkJP7g.jpg MGC Blog - Internal Family Systems Theory (IFS) Definition Cheatsheet: - IFS - Internal Family Systems Richard Schwartz then expanded this concept to apply it individuals, so that in every person there are many parts that have specific roles. Have you seen the Disney-Pixar movie “Inside Out?” Then you have seen this theory, as that movie was based off of Dr. Schwartz’s theory. Cool, huh? https://images.squarespace-cdn.com/content/v1/66f1e177e1b7b113e31799b0/1780424654551-XIVDPPMD8YV63MKXDNPH/unsplash-image-w8hDjM2lr3s.jpg MGC Blog - Internal Family Systems Theory (IFS) Definition Cheatsheet: - Burden Burden - the pain that comes from experiencing trauma. It’s a symbol of the pain and their new responsibility to prevent it in the future. Burdens are usually explained as a heavy load or an item that has to be kept safe. Parts carry burdens. https://images.squarespace-cdn.com/content/v1/66f1e177e1b7b113e31799b0/1780424899307-QJJHN4705T3E6EU0GY6G/unsplash-image-nb6fyVMRkaE.jpg MGC Blog - Internal Family Systems Theory (IFS) Definition Cheatsheet: - Parts - A part is a piece of a human that does a specific thing. A gear, a chain, etc. In Inside Out, these are the emotion characters. They all have a “job” which is to help the whole person, and they all want to do their job to the best of their ability. Here, parts are labeled a firefighter, manager, or exile. https://images.squarespace-cdn.com/content/v1/66f1e177e1b7b113e31799b0/1780425196815-W4VKWIKU1XU31I8WOHHV/unsplash-image-newCTAG6kPE.jpg MGC Blog - Internal Family Systems Theory (IFS) Definition Cheatsheet: - Firefighter - This part puts out emotional fires. An emotional fire could be anything uncomfortable - overwhelm, fear, anger, pain. They think this is dangerous, and they do what any good firefighter would do - put out the fire, no matter what. This is done in an effort to help, but it usually means that some methods will cause damage - think water damage in a structure fire. This can look like addiction, avoidance, angry outbursts, self harm, etc. Unfortunately, firefighters get a bad rap as being irresponsible. But remember, they are trying to help. https://images.squarespace-cdn.com/content/v1/66f1e177e1b7b113e31799b0/1780425183947-IVCOPL6BQWZHQPZ2XDFW/unsplash-image-5aiRb5f464A.jpg MGC Blog - Internal Family Systems Theory (IFS) Definition Cheatsheet: - Manager - Manager - This part manages the behaviors of the human and others. They want to prevent problems, so that the human never has to feel- pain, fear, anger, overwhelm, loneliness, sadness in the first place. If a firefighter gets labeled as irresponsible, the manager gets labeled as responsible, or even uptight. These parts get called codependency, anxiety, worry, and controlling. They want to be accepted and presentable, no matter what, and their tools often praised - self-control, discipline, rigidity, perfectionism, never asking for help, excessive accountability, and high performing careers. They are want control over a chaotic situation, and usually are “the good kid.” Remember, they are trying to help. https://images.squarespace-cdn.com/content/v1/66f1e177e1b7b113e31799b0/1780425121651-DK29OGYSMSSGG9IXBFXA/unsplash-image-7NPPkIASW9E.jpg MGC Blog - Internal Family Systems Theory (IFS) Definition Cheatsheet: - Exile- The most vulnerable part. They hold the burdens. Because these parts are child-like and young, they can’t see the full story on how things turned out. They get frozen in time, because all they can do is hold the burden. They don’t understand the world yet, and their brains aren’t developed enough to, either. They can’t use adult logic, so they make meaning in the only way they know how - black and white rules that aren’t true. https://images.squarespace-cdn.com/content/v1/66f1e177e1b7b113e31799b0/1780425171026-SLJKT1H6ACBV50CIWPWH/unsplash-image-nv_n_tHC2lo.jpg MGC Blog - Internal Family Systems Theory (IFS) Definition Cheatsheet: - Protection and Consent Managers and Firefighters protect exiles. Full stop. Any time we try to get close to exiles to try to heal them, the manager and firefighter jump in to protect, so no one gets hurt again. Like having two older sisters to protect a baby brother. They have a “you’ll have to go through me” mentality, and we have to earn their trust and gain their consent to be able to help the exile. https://images.squarespace-cdn.com/content/v1/66f1e177e1b7b113e31799b0/1780426117478-YLU96KZD7HGW1I2I6I92/unsplash-image-ELPo4uJVX_8.jpg MGC Blog - Internal Family Systems Theory (IFS) Definition Cheatsheet: - Self Energy - My personal favorite Self Energy This one is my personal favorite piece. - in each person, there is one last important piece, but it’s typically not seen as a “part.” This is mainly viewed as a loving personality style-energy each person can access and tap into within themselves. It’s almost like a very simplified version of the force in Star Wars, except everyone is able to use it. Or, like a current in the ocean you can choose to swim in or use to guide you. The healing in therapy happens when the therapist and the clients are in self energy, and they are able to help the parts get their needs met through guided imagery. Self Energy is known by 8 Characteristics, like a personality trait. 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