Inside Out Therapy
Ever wondered what goes on inside your head? Pixar’s films Inside Out and Inside Out 2 took us on a delightful adventure through the emotions headquarters of Riley, a young girl navigating a move across the country and becoming a teen. While the movies use personified emotions to tell its story, it also taps into a powerful psychological framework called Internal Family Systems (IFS). Let’s explore the connection between these two.
Internal Family Systems (IFS)
IFS, developed by Dr. Richard Schwartz, is a form of psychotherapy that views the mind as a complex system of various parts. These parts, just like the emotions in “Inside Out,” can be emotions as well as thoughts, beliefs, physical sensations, or parts of us living in memories. Parts can also be referred to as sub-personalities, with each having their own unique qualities, needs, and perspectives.
Similar to the films, IFS proposes that these parts each have their own agendas and motivations. Some parts may be healthy, like a “protective” part that keeps you safe from harm. Others may be “exiled” parts, carrying unpleasant emotions or past traumas.
Inside Out’s Characters as IFS Parts
The movies brilliantly personifies Riley’s emotions as parts:
Joy (Yellow): Represents positive emotions like happiness and excitement.
Sadness (Blue): Embodies feelings of sadness, grief, and empathy.
Anger (Red): Represents anger, frustration, and a sense of injustice.
Disgust (Green): Represents feelings of disgust and aversion.
Fear (Purple): Represents anxiety, worry, and caution.
Each part plays a crucial role – Joy keeps Riley happy, Fear keeps her safe, and so on. However, as Riley experiences the upheaval of moving, her emotions clash, reflecting how internal conflicts between parts can manifest in real life.
IFS Core Concepts Demonstrated in the Inside Out Movies
The following core concepts of IFS can be seen in the movies:
The Self: In IFS, the “Self” is the core of who we are, the essence beyond our emotions and thoughts. In “Inside Out,” Riley’s core self is represented by her personality islands, reflecting her values, interests, and memories.
Parts Management System: The movie portrays Riley’s emotions working together (mostly) to guide her actions. IFS calls this the “Parts Management System,” where different parts try to take control based on their perception of the situation.
Exiles, Managers, and Firefighters: These are the 3 main categories of parts. Exile parts might be hidden emotions (like Sadness), while Managers (like Joy) or Firefighters (like Anger) try to protect Riley, sometimes counterproductively.
Conflicting Parts and Emotional Turmoil: Just like Riley’s emotions clash, in IFS, different parts can be in conflict, leading to confusion and chaos. This is because parts have different perspectives, roles, functions, and ways of approaching things.
No Bad Parts: Although we may not like some of our parts, or parts may not like each other, there are no bad parts. Each part means well and wants the best for the person. We can see this with Sadness at the end of the first movie in cherishing a memory, although Joy didn’t understand this at first.
Beyond the Movies – How IFS Works
The movies offer a simplified yet powerful view of IFS. In therapy, the therapist helps you identify different parts and understand their motivations. The goal is to move towards a place of “self-leadership” where the Self takes charge, guiding your parts towards healthier interactions. This is done by:
Identifying the parts: Understanding the roles and intentions of your different parts can lead to greater self-awareness.
Understanding the Parts: IFS helps you understand your parts and their motivations, fears, reasons for doing things, and how they interact with each other.
Unburdening the Parts: Often parts are triggered by wounds and pain from past experiences. IFS helps heal these parts by having the Self witness their pain and provide them with comfort and reassurance.
Forming new Relationships with the Self: IFS aims to reconnect your parts with the Self, form a new relationship with it, and allowing them to access its qualities for a more fulfilling life.
So, What Does This Mean for You?
Understanding the connection between “Inside Out” and IFS can be empowering. It highlights the complexity of your inner world and acknowledges the validity of your emotions. If you’re interested in exploring IFS further, consider seeking a therapist trained in this approach.
Here are some resources to learn more:
The IFS Institute: https://ifs-institute.com/
The book “No Bad Parts” by Richard Schwartz
Read our write-up on IFS here
Remember, just like Riley learned to navigate her emotions and parts, you can gain a deeper understanding of your own internal world. This awareness can be a powerful tool personal growth, well-being, and healing. Consider exploring IFS therapy to delve deeper into your inner world and unlock your full potential.
