Ok gotcha. The process of how to work with parts is more involved than I want to type out here, but I can point you towards a few good resources that can get you moving in the right direction.
This website called Integral Guide has a fantastic roadmap to IFS work, and is a compilation of much of the literature and lessons learned by IFS practicioners
If you're interested in more of the theory of IFS, I'd suggest Internal Family Systems 2nd ed
And if you'd like less of a textbook, and more of a self-help guide combining theory with practical exercises to start working with your parts, Richard Schwartz's new book No Bad Parts is a great place to start.
And if reading's not your thing, here's a fantastic set of YouTube videos that describes the process, theory, and practice of IFS parts work.
Hope this helps!
You're welcome. And, what a coincidence!
For the past few days/ week, I've been plugging my way through:
I'm obsessed with it. Also, on its societal implications.
I've already seen significant benefits by applying the concepts onto myself. I've put in at least 11 hours of practice. I will say though that I had quite a dangerous experience doing that yesterday.
Update: Part III of the book https://www.amazon.com/Internal-Family-Systems-Therapy-Second/dp/1462541461 entails one of the founders of IFS, R. Schwartz, talking about the societal analysis possible via IFS.
Nice. If she's open for recommendations, you may want to suggest IFS 2nd ed and the Skills Training Manual. Both are suitable for practitioners. They recommend you wait until you do a Level 1 before you do unburdenings with clients, but the nuts and bolts of it are all there.
I think you may benefit a great deal from exploring the (well-known and widely used) Internal Family Systems Model via the "inventor's" book. Once we "get friendly" with our "protectors," things begin to change in a hurry.
I think you may benefit a great deal from exploring the (well-know and widely used) Internal Family Systems Model via the "inventor's" book. Once we "get friendly" with our "protectors," things begin to change in a hurry.
IFS
I feel for you, my internal critic was particularly nasty, but spasming? That's rough!
Just remember the internet moves on fast, and most things we're embarrassed about and ruminate over are forgotten about by others within minutes, but saying that I did delete a whole twitter account because I was getting too many replies on one comment.
Here's a link that might help in the short term.
Long term, Internal Family Systems might help. Other therapies and meditation did help me personally a bit, but it's wasn't until I started dabbling with Internal Family Systems therapy that I managed to find a proactive way of handling it directly.
IFS is a bit weird with the critic being named things like managers and firefighters. But now I understand the critic better as an unhealthy coping strategy that grew out of an unhealthy situation.
There are books about IFS, but so far I've just been using these resources:
https://personal-growth-programs.com/inner-critic-section/
and this on "inner champions"
https://personal-growth-programs.com/your-inner-champion/
and this video which shows someone being guided through the process