IFS was developed with the understanding that we often have parts of self due to trauma, development, or lived experience. In IFS, the therapist helps clients build a trusting relationship with their parts, starting with the Self. Instead of trying to eliminate or control the parts, the approach is to understand their motivations and needs. The therapist helps clients communicate with their parts, listen to them, and transform their internal relationships. Parts of self can be categorized into:

• Exiles: These parts are often younger, vulnerable, or hurt parts of yourself that carry pain, shame, or fear from past experiences. Exiles tend to be buried or suppressed because they are tied to trauma or difficult emotions.

• Managers: These are the protective parts that try to keep you functioning in the world by managing emotions, behaviors, and life situations. They help you cope by controlling your environment or your actions to avoid pain or negative outcomes.

• Firefighters: These parts are also protective but are activated in extreme situations when exiled emotions are triggered. Firefighters often act impulsively or destructively to numb or distract from emotional pain, such as through substance use, overeating, or dissociation.

IFS is particularly helpful for trauma recovery. The model allows people to gently explore past wounds (often hidden in the exiled parts) without re-traumatizing them. By working with the protective parts first, clients can heal at their own pace. IFS is also a tool for developing self-compassion, as it helps people recognize and embrace their internal complexities rather than judge themselves harshly.