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More About IFS Therapy
IFS is a therapeutic approach widely used, among other things, to address developmental trauma and anxiety. It has been part of the field of psychotherapy for over 30 years and is widely used in the United States, Canada, Japan, and Australia. Like many other methods that have proven effective abroad, this approach reached Poland with a delay of many years.
IFS is considered one of the so-called experiential therapies. This means that therapy involves directly experiencing bodily sensations, emotions, and thoughts, rather than merely describing or intellectually analyzing them. As a result, it strengthens one’s sense of self and helps people live in a more authentic way.
Experiential therapies emerged in response to the limited effectiveness of older therapeutic approaches that focused on analyzing what was being talked about, while overlooking physical sensations in the body and fragmented memories.
IFS Therapy includes Mindfulness
The process of mindfully “looking within” is a natural part of IFS therapy. During therapy, I help you connect with what is happening inside your mind and body. This process can be compared to what takes place during mindfulness meditation.
However, IFS is a much broader form of therapeutic work, in the sense that it does not end with noticing and letting go of thoughts, sensations, and emotions. Instead, through changes at the level of memory, it causes overwhelming thoughts and sensations to stop returning.
IFS has helped and continues to help many people, and it will probably take another decade or more before a sufficient body of research has accumulated. However, the existence of research is not the only criterion for determining whether something is helpful. Research in this area is gradually emerging, though. I would particularly like to mention one of them: a pilot study on complex trauma that describes the impact of several IFS sessions on reducing anxiety and depression. I encourage you to read the publication:
Compassion is a part of IFS therapy
During therapy, I help you reduce everyday anxiety, regain your strength to take action, and live in alignment with who you are. We address difficult topics only when you feel ready for them, and in a way that does not become overwhelming for you.
We reduce anxiety by learning to develop self-compassion. Lasting change takes place at the level of memory and the body through a process known as memory reconsolidation. We work in a similar way with self-criticism, relationship difficulties, racing thoughts, and a sense of meaninglessness.
Sometimes during sessions, I use somatic exercises when they can support the regulation of tension and help you experience a greater sense of calm. I draw on sensorimotor psychotherapy and a range of somatic techniques, but above all, I draw on the wisdom of your body, which during therapy becomes a natural compass for what is most needed in the moment.
When other therapies have failed
Perhaps after previous therapy, you lost hope or faith that therapy can help. This is particularly true for people who have undergone therapy that did not incorporate working with emotions and physical sensations.
Perhaps it was behavioral therapy (I mention this particular type of therapy only because it is the most widely promoted). Indeed, cognitive behavioral therapies can be a quick and effective form of support for many people at certain stages. However, it is worth remembering that they are not effective for everyone: almost one-third of people who attend therapy discontinue it (Meta-analysis of dropout from cognitive behavioral therapy: Magnitude, timing, and moderators). This is also natural and logical if we take into account that they focus on reducing symptoms and devote less attention to their underlying causes.
Link to research from Journal of Consulting and Clinical Psychology