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Internal Family System Therapy (or Model)

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could you explain, in a practical sense, what it is and how it is helpful for you?
Here are my top 10 practical things:
  1. Identifying emotions by how things feel in my body...I'm still working on it, but now I know the difference between fear and panic, for example.
  2. Mindful breathing and movement. If I can manage to do it and stay focused, it alleviates my symptoms while I'm doing it. Sometimes I can't though.
  3. The beginnings of realizing that I feel like such an alien because I have all these warring parts inside, and that is why I'm always anxious and I never feel like I do anything well enough, or right. Never good enough. Why I drive myself to collapse doing more and more things better and better.
  4. The inkling that perhaps the reason I feel awful all the time is not actually my fault. That it is because of things that happened to me.
  5. The understanding that everybody has parts, but it's just that some of mine either don't know about each other or refuse to let others have a voice and that is why I have never felt like a whole person.
  6. The realization that probably the last time I actually fully lived in my body and FELT emotion was before I turned 4 years old because I have a couple of intact memories from then.
  7. The realization that the way I experience the world is NOT the way most people do, but is similar to the way people who have structural dissociation do.
  8. The beginnings of believing that there is not necessarily anything WRONG with me...just that my parts are stuck and need to learn some skills and need help to let go of all the junk they're carrying and learn that what they believe is no longer true.
  9. That I cannot think my way to feeling differently.
  10. That physical pain and all sorts of totally bizarre physical symptoms and illnesses can result from parts not being acknowledged, and cared for, and listened to.
 
How do these practical things fit? Is this to do with the emotional mapping people are speaking about? Emotional mapping would make sense when working with EPs
 
I've been looking at the idea of mapping. It is kind of similar with the idea of protector parts (managers and firefighters) and exiled parts. I think the concept of "SELF" is different though. In most of the other things I've read about trauma and dissociation, for people with ANP, that is the SELF. In IFS, the SELF is separate. The ANPs are the managers.

So my current understanding, in attempts to synthesize this (I think I wrote at length about it on your SD thread), In IFS construct/therapy, the managers are what allow us to function normally in the world; the firefighters kick in when the managers wear out or can't function for some reason; and the exiles are the wounded parts of ourselves. The managers and firefighters are protector parts that work to prevent the exiles from expressing themselves because they believe that the exiles will overwhelm us. All these parts are (in the ideal) led by the SELF whose characteristics are described in the image. But in people like us, the SELF gets lost under all the noise and beliefs and behavior of protectors and exiles.

In other models, including the ones that do mapping, it strikes me that there is not a separate concept of SELF...that in other models, the self is called the host, or is some adult/ANP which is mostly in control, or a working relationship among more than one ANP that is intended to be understood and then used to manage the EPs. And I also get the sense that in other models, the firefighters are targeted for control vs. compassion, acceptance, and listening. So, for example, people who have issues with self-harming might be guided very very differently in IFS therapy than they would in other therapies. Does that make sense?

The approach of other models would have been disastrous for me (had I sought help between college and now) because what I have always understood to be myself is actually a really dysfunctional and enmeshed relationship among my manager and firefighter parts (even though on the outside it mostly appeared very functional except for the times things got extreme), and it was these that kept all the emotional stuff of the exiles locked down deep. To be able to recognize my ANP(s) as actually being managers and firefighters working to protect me in their own dysfunctional ways, and NOT as my SELF, has been a long and difficult process, but is truly exciting and liberating when I can access that SELF energy. It feels completely different in my body and my mind.

This page has an image that shows the basics in a map if you scroll partway down:http://lifeasawave.net/tag/internal-family-systems/
I can't vouch for the page contents, except for the map. I found it on google images.
 
Thank you @Hope4Now! I appreciate how you wrote this in terms of how you have experienced the therapy. I like what you are saying about trying to think your way out of emotions, something I definitely try to do.
 
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