By Jacoy Garfield, ACMHC
***This article contains light spoilers for Inside Out 1 & 2***
As a therapist, I find myself asking my clients quite often if they have watched Pixar’s Inside Out movies. While many may view these colorful, animated films as being solely for children, many adults have expressed to me the value these movies have brought to them in understanding their emotions. I often refer to these movies when clients wish to better understand their emotions or inner world.
INTERNAL FAMILY SYSTEMS (IFS) AND INSIDE OUT
I have recently received training in an evidence based therapy modality called Internal Family Systems, which is often abbreviated to, “IFS.” As I sat in the dimly lit movie theater enjoying Inside Out 2, I quickly noticed that the movie’s main character Riley’s emotions and the plot of the movie paralleled many aspects of IFS. I soon learned that the writers of the Inside Out movies consulted with psychologists who ensured the plot displayed accurate neuroscience and demonstrated IFS theory (Counter, 2024). Perhaps so many children and adults relate to these movies because they accurately portray the human mind.
What is Internal Family Systems (IFS)?
IFS theory asserts that our inner world, or internal system, is made up of parts, or as the movie depicts as emotions. Our parts may include the movie’s characters: Joy, Sadness, Anger, Fear, and Disgust, but often people have many more complex parts. For instance, I have discovered that I have many complex parts which I have named: Bravery, People-Pleaser, Weakness, Anxiety, Imposter to name a few.
Those who watched Inside Out 2, watched as Riley discovered new and complex parts of herself as she entered a new phase of life. Just like Riley, we too may experience our parts changing and evolving as we age and face new experiences.
Balancing Our Internal System
The ultimate goal of IFS is to create a balanced internal system within ourselves. When one part takes the lead without consideration for the system as a whole, it can drive people to act in ways that are unaligned with their values and goals. It can even disconnect them from their true self, which is another term used in IFS. The founder of IFS, Richard Schwartz describes the true self with 8 words that start with the letter “C.” They include: Compassion, Creativity, Curiosity, Confidence, Courage, Calm, Connectedness, Clarity(Schwartz & Sweezy, 2020).
In the second movie, Riley was disconnected from her true self when a new character named Anxiety arrived in the system. Anxiety had great intentions for Riley. Her goal was to help Riley fit in with peers and to protect Riley from uncomfortable and awkward situations. However, Anxiety didn’t go about it in the most helpful way. She forcefully took over Riley’s entire system and rewired the way Riley and her parts functioned. Similarly, IFS asserts that dysfunction occurs when one part of our identity takes control with no consideration for how it might impact our true self or the other parts of our system (Schwartz & Sweezy, 2020).
Step 1: Understanding That There Are No “Bad” Parts
So, what can we do if one of our parts takes the lead in an unhelpful way?
The first step in solving this problem is to understand and believe that there are no “bad” parts (Schwartz & Sweezy, 2020). Every one of your parts, no matter how disruptive they are to you and your system, have the intention of protecting you in some way. It is crucial that you exercise compassion and understanding to your parts, even when it is hard to do so. This idea is illustrated in both Inside Out movies.
In the first movie, Joy initially did not appreciate Sadness, because Joy had the belief Sadness was a bad part. Joy wanted to protect Riley from experiencing Sadness. Toward the end of the first movie, Joy was better able to empathize and understand the value that Sadness brought to Riley which created more harmony amongst all of Riley’s parts. In the second movie, we saw how Sadness and Joy actually complemented each other within Riley’s system. The same can happen when you believe that every part brings value to you in some way.
Step 2: Communicating with the Dysfunctional Part
The second step is to communicate with the part causing dysfunction. This may feel different, unfamiliar, and even weird the first few times you try it, but it can be incredibly insightful. While this can be done on your own, if it becomes upsetting or dysregulating it is recommended that you seek the support of a knowledgeable therapist.
Start by noticing where this part comes up in your body. Maybe it feels like a tightness in your chest, uneasiness in your stomach or a sensation in your back. You may envision what this part looks like, what color it is, how old it is, or what setting it is in, or what character it reminds you of. Once you feel that the part is present, you can begin asking if it is open to you getting to know it better by asking it questions, such as:
- What is your purpose?
- What are you trying to do for me?
- Are you content in your current job?
Some people like to ask their parts questions out loud, while others prefer to close their eyes and ask them in their mind. Make sure that you do what is most comfortable for you and your parts. You can share with your part the way that its current role is negatively affecting you. Together with the part, you can brainstorm a role that may be more helpful to you.
Being patient is key. It may take several “conversations” with your part to get it to a place where it feels comfortable exploring a new role.
Step #3: Showing Appreciation to Your Part
The last step may include showing genuine appreciation and gratitude to that part. Thanking that part for all the work they have done to protect, care and look out for you. After all, every part of our internal system is trying to protect us in some way. When we express compassion and gratitude toward our parts, that is when they begin to feel understood and become open to the idea of changing roles. This was clearly demonstrated at the end of Inside Out 2, when it took Riley’s entire system to validate, understand, and show compassion toward Anxiety before Anxiety was able to let go of the reins. Once Anxiety was relieved of her previous role, she was seen lounging in a comfortable recliner relaxing while drinking tea. It was clear that Anxiety was still an integral part of Riley’s system, but wasn’t meant to take full control.
Conclusion: Compassion for Misunderstood Parts
Just like Anxiety, the parts of us that cause the most harm are usually misunderstood parts that actually care for us. When we can show compassion, understanding, and gratitude toward our parts, even the most stubborn and dysfunctional parts can relax, just as Anxiety did with her cup of tea.
References
Counter, R. (2024, June 14). The Real Science Behind the Animated Emotions of Inside Out 2. TIME. https://time.com/6987825/
Schwartz, R. C., & Sweezy, M. (2020). Internal family systems therapy (2nd ed.). The Guilford Press.
