Internal Family Systems &
Intuitive Eating

“Do I contradict myself?
Very well, then I contradict myself,
(I am large, I contain multitudes.)”
Song of Myself, 51
Walt Whitman
Colorful image representing Internal Family Systems and parts

© Noelle Schwarz

If you are on my website, chances are that you already know a thing or two about Internal Family Systems (IFS) and/or Intuitive Eating (IE)! However, if these concepts are new to you, or if this is your first encounter with IFS or IE, here’s a brief introduction to get you started.

What is Internal Family Systems (IFS)?

Internal Family Systems (IFS) is a non-pathologising and evidence-based approach which draws from systems thinking, multiplicity of the mind theory and many others.

IFS offers a different perspective than the one we’re used to: it is based on a belief that we are all made up from different parts. Some of those parts are accepted and encouraged in the world (clever parts, successful parts, strong parts etc.), but others are often suppressed and rejected, and even exiled (angry parts, jealous parts, unhappy parts etc.). Ignoring those parts takes away the opportunity to understand why they took up those roles in the first place. 

That is the reason why IFS is all about compassionately meeting and connecting with parts that are in pain and hurting. Through curiosity and openness, we gain clarity about our internal world, which often translates to a more functional system.

An image showing a circle encapsulating all aspects of inner systems according to Internal Family Systems : the Self in the middle, and parts around it (Managers, Exiles, Firefighters)

To truly ‘know yourself’ through the lens of IFS, you embark on an insightful journey of self-discovery. If you decide to start this journey, you will learn to identify and understand these different parts, each serving a role in your life. Some parts may be protective and cautious, while others are more vulnerable, creative, or playful.

As you delve deeper into your inner world, you will become aware of your ‘Self’, the core, unburdened essence within you. It is the seat of wisdom, compassion, and leadership, and it holds a gentle, accepting presence. To ‘know yourself’ in IFS means connecting with this Self and accessing its profound resources.

You can find research studies and bibliography here

Ten principles of Intuitive Eating written out on a colorful background

What is Intuitive Eating?

Intuitive Eating (IE) is not a new fad diet, a weight loss method, or some other way to control your food intake and body weight.

Intuitive Eating is a method for establishing a healthy relationship with food and body. It is based on rejecting diet culture and listening to your body by honoring and respecting its needs.

According to the founders of Intuitive eating, Evelyn Tribole and Elyse Resch, “Intuitive Eating is a self-care eating framework, which integrates instinct, emotion, and rational thought”. IE is a weight-inclusive and evidence-based model, which means that there is a lot of research validating its effects and benefits.

You can find the research studies here

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