Finding Light in Dark Days: How Internal Family Systems (IFS) Therapy Can Guide Us Through Challenging Times

As we navigate an uncertain period in our country, many are feeling overwhelmed, anxious, and disheartened. Whether it's political upheaval, economic challenges, or societal tension, these stressors can lead to a profound sense of isolation and fear. For many, this period feels like a "dark night of the soul." But what if, even in the darkest moments, we could turn inward to find healing, resilience, and a sense of hope? This is where Internal Family Systems (IFS) therapy can play a transformative role.

Understanding Internal Family Systems (IFS)

IFS is a therapeutic approach that views the mind as composed of different "parts" that each hold unique perspectives, beliefs, and feelings. Often, when we’re stressed, certain parts of ourselves can take over—such as the "protector" parts that may become angry or defensive, or the "exile" parts that feel wounded and hopeless. IFS helps us to connect with these parts compassionately, allowing us to understand their roles, release the burdens they carry, and access a deep core of Self-energy—a calm, wise, and confident state of being.

Why IFS Can Be Particularly Healing in Difficult Times

Building Resilience: When we face intense external challenges, our internal “protector” parts often activate, attempting to keep us safe. While these protectors may sometimes feel overwhelming or disruptive, they also hold the potential for resilience. By engaging with these parts in an open, non-judgmental way, we can uncover their strengths and transform their energy into grounded, constructive actions.

Transforming Anxiety and Fear: Many people are experiencing heightened anxiety due to the unknowns in our current climate. IFS allows us to approach our anxious parts with curiosity rather than fear. By engaging in gentle dialogues with these parts, we can often ease their burden, transforming anxiety into a calmer, more focused state of awareness.

Reconnecting with Compassion: During trying times, it can be easy to fall into judgment—of ourselves or others. IFS therapy emphasizes Self-compassion, which helps us soften this inner critic and rediscover a sense of empathy, both toward ourselves and others.

Practical Steps for Using IFS in Dark Times

Check-in with Your Parts Regularly: Schedule time each day, even if just five minutes, to notice how you feel. If you’re experiencing tension or worry, ask which parts are speaking. This simple check-in can prevent overwhelming and help you access self-energy.

Identify Protective Strategies: Notice if any protector parts are using strategies to shield you from pain, like detachment, distraction, or anger. Gently acknowledge these parts and thank them for their role, recognizing that they’re there to help, even if their methods aren’t always effective.

Cultivate Self-Compassion: Set an intention to approach yourself with kindness, especially in moments when the world feels harsh. Invite yourself to lead with compassion, patience, and curiosity.

Seek Community: Although IFS is an inward-focused therapy, healing is often amplified when shared. Finding community with others who understand and practice IFS or other forms of self-reflection can provide a powerful sense of support.

Finding Hope in the Darkness

While these are undoubtedly challenging times, the tools provided by IFS can be invaluable. By tuning in to our parts, honoring their voices, and leading from Self, we can foster resilience and compassion, not only for ourselves but for those around us.

If you’re finding it difficult to connect with your inner world on your own, remember that help is available.