The SHN #10: Internal Family Systems, Sunlight for Gut Health, and Qigong

Welcome back to The Synergetic Health Newsletter! 

In this edition, we’ll explore the fascinating therapeutic model, Internal Family Systems.

After that, we discuss the beneficial impact of sunlight on gut health.

Then I’ll talk about the ancient Chinese moving meditation practice, Qigong.

Finally, I’ll include some links to things I’ve found particularly interesting recently.

Joe Burt

Internal Family Systems (IFS)

IFS utilizes the Family Systems theory, which posits that an individual's understanding cannot be complete without considering their family unit. Through this approach, IFS develops techniques and strategies to effectively address internal issues within a person's inner community or family. This evidence-based method assumes that each person possesses a variety of sub-personalities, referred to as "parts," and aims to foster healing by gaining a deeper understanding of these parts.

Through comprehending how these different parts operate as a system and how the overall system interacts with other systems and individuals, individuals in therapy can often enhance their ability to recognize the origins of conflicts, effectively manage arising complications, and ultimately attain greater well-being.

In the early 1990s, Richard Schwartz pioneered this form of therapy, inspired by his interactions with individuals in therapy who spoke about various inner parts within themselves. As a young family therapist, Schwartz had undergone training in systems thinking and family therapy theory, which led him to recognize the importance of setting aside preconceived notions about therapy and the human mind to genuinely listen to his clients' experiences.

Although the idea of multiple intrapsychic entities was not novel (Sigmund Freud proposed the id, ego, and superego), Schwartz's background in systems thinking urged him to explore the interactions and relationships between these internal entities more deeply. He observed that internal parts assumed common yet dynamic roles, and through careful and respectful intervention, an individual could transform these relationships. Consequently, Schwartz began envisioning the human mind as an internal family and started applying the techniques he had acquired as a family therapist during treatment.

For the visual learners, this 11-minute overview of IFS with Schwartz is a great way to familiarize yourself with the therapy.

For a much longer introduction, check out this Q&A style video with Schwartz.

The IFS model operates on five fundamental assumptions:

1) The human mind is composed of an undetermined number of parts.

2) Each individual possesses a Self, which should act as the primary agent in coordinating the inner family.

3) Parts that engage in non-extreme behavior are beneficial to the person, and there are no inherently "bad parts." Therapy aims to assist parts in discovering their non-extreme roles.

4) Personal growth and development lead to the evolution of the internal family. Interactions among parts become more intricate, enabling the application of systems theory to the internal system. Reorganization of the internal system may lead to rapid changes in part roles.

5) Adjustments made to the internal system will bring about changes in the external system and vice versa. Thus, both the internal and external systems must be thoroughly evaluated.

In the IFS model, three distinct types of parts can be identified:

1) Managers: These parts are responsible for maintaining a functional level of consciousness in daily life by shielding the individual from unwanted or counterproductive interactions, emotions, or experiences that may arise from external stimuli.

2) Exiles: Exiles often reside in a state of pain or trauma, often stemming from childhood experiences. Managers and firefighters work to exile these parts, preventing them from reaching the conscious level, thus preserving proper functioning and safeguarding the individual.

3) Firefighters: When exiles break free from suppression, firefighters come into play as a distraction to the mind. Their purpose is to protect consciousness from experiencing the pain of these exiles. Firefighters prompt impulsive behaviors and indulgence, often leaning towards addictive and sometimes abusive actions. Redirecting attention to areas like sex, work, food, alcohol, or drugs is common for firefighters.

The “SELF’s” Role in IFS

In IFS therapy, the Self represents the core essence of each individual, serving as the seat of consciousness. It embodies numerous positive qualities like acceptance, confidence, calmness, wisdom, compassion, connectedness, leadership, and perspective. Unlike the visible parts within, the Self remains unseen—it acts as the observing "I" in the inner world, facilitating a deeper understanding.

The IFS model aims to distinguish the Self from the other parts, namely managers, firefighters, and exiles, that constitute a person's inner world. The primary objective of IFS is to alleviate or heal extreme and wounded parts, thereby establishing a harmonious, healthy, and trustworthy internal system guided by the Self.

When an individual reaches a state of Self, they become adept at communicating with each part, promoting internal system harmony. IFS therapists endeavor to assist individuals in attaining and sustaining this state of Self, empowering them to act as compassionate counselors to their own internal families. The increased internal harmony often leads to positive thoughts and behaviors manifesting in the individual's external life.

Here’s an example of how an inner conversation between these parts and SELF could go, courtesy of Dr. Laura Walsh:

Manager: “You should shower and do a little cleaning. This place is a mess!”

Firefighter: “Honestly, I think eating a little cookie butter will make things better.”

Exile: “[Sobbing] Things are never going to get better! I don’t want them to get better!”

Firefighter: “I know! Let’s listen to Rage Against the Machine really loud in the kitchen!”

Manager: “Fine, don’t shower even though you stink. Don’t change clothes either. It’s not like anyone sees you anyway.”

Firefighter: “Uhhh, isn’t that friend coming over tonight?”

Manager: “Oh yeah! He’ll certainly notice those dishes that have been in the sink for 3 days. Just sayin’...”

Exile: “Oh no! [Hangs head in shame] People will find out how horribly disgusting I am because I haven’t run the dishwasher or broken down and recycled the Amazon boxes.”

Firefighter: “Just throw everything in the backyard!!!”

Manager: “Stack up all the piles neatly so it looks like you wanted them there on purpose.”

SELF: “Alright, let’s think about this. What if you broke down the boxes right now, put them outside, rinse the dishes, and filled the dishwasher all while listening to Rage Against the Machine?”

Manager: “That’s not enough but okay, fine.”

Firefighter: “Great ideas as always. I’m going to rest up for the next emergency.”

Exile: “Thank you for listening to me. I feel a little better and I think we can do this.”

SELF: “Great. Afterwards, everyone can take a break and zone out in front of the TV. Now put on that music and let’s get to work.”

What Can IFS Therapy Do For You?

IFS finds application in the treatment of diverse mental health conditions and psychological traumas, suitable for family, couple, and individual contexts. As of November 2015, this therapeutic approach is recognized in the National Registry for Evidence-based Programs and Practices (NREPP) as an evidence-based practice.

Research has demonstrated its effectiveness in enhancing overall emotional and mental well-being, with promising results in alleviating symptoms of phobia, panic, generalized anxiety, depression, and specific physical ailments. Other issues commonly treated include trauma, abuse, compulsive behaviors, bipolar disorder, body image issues, anxiety, substance dependency, and more.

What Takes Place During an IFS Session?

During an IFS therapy session, the therapist may focus on the individual's internal world and help them connect with different parts to the Self. For example, someone dealing with alcohol addiction might be asked to identify the part that wants to keep drinking.

The therapist explores the feelings towards this part and encourages understanding its purpose. With permission, the therapist assists the person in finding alternative coping mechanisms to address their issues constructively.

However, you can do IFS therapy on yourself. You are limited to dealing with your mangers and firefighters, but can make incredible progress just working with these “protector” parts.

Try this short 6-minute guided meditation or this 11-minute guided meditation by Schwartz which will give you a great intro into how powerful this work can be.

Also you can check out this great interview between spiritual teacher Loch Kelly and Schwartz, which includes a quick 5-minute meditation at the end. Loch states that IFS is a missing link between psychology and spirituality. He believes that IFS helps individuals access their authentic self, which is a state of open-hearted awareness, and unburden exiled parts within themselves.

Kelly highlights that IFS allows individuals to distinguish themselves from their parts, such as the judging mind or subpersonalities, and recognize that they are multiple and have different aspects within them. He emphasizes that IFS goes beyond just observing these parts and aims for transformation and healing by developing a relationship with them.

Closing Remarks

It’s a bit hard to completely introduce this system via a post, but I hope I have piqued your interest enough to explore more. I first came to this work through Schwartz’s book “No Bad Parts”, which is a fantastic read and includes several self-led meditations you can do on your own.

I encourage you to try some of the meditations linked above, for it’s highly likely you will see some tangible results. As you get more comfortable working with your “parts”, you will notice how you can work with them in everyday situations as well as focused meditation. It’s an incredibly freeing therapy that has potential to help you overcome any current limitations you’re facing.

Improving Your “Light Diet” Will Solve Your Gut Problems

Circadian Rhythm

Having a healthy circadian rhythm is key to health. You should strive for bright days and dark nights. Ensuring you get exposure to full-spectrum sunlight is paramount, so being outside at all times of day will offer different benefits.

“Circadian rhythms regulate much of gastrointestinal physiology including cell proliferation, motility, digestion, absorption, and electrolyte balance. Disruption of circadian rhythms can have adverse consequences including the promotion of and/or exacerbation of a wide variety of gastrointestinal disorders and diseases.”

The expert opinion from this study: “As our knowledge of circadian biology increases, it may be possible to incorporate strategies that take advantage of circadian rhythms and chronotherapy to prevent and/or treat disease.”

Sunlight

I’ll continue to beat the drum on the importance of sunlight for human health. As it pertains to gut health, this study shows that exposure to the sun helps diversify and repair gut microbiome.

Red Light

This study looked at whether red light, either through the sun or through photobiomodulation (red light devices, etc), can alter the microbiome. It found that red light lowers inflammation, stimulates tissue repair, and improves the condition of the microbiome.

UVA Light

UVA light is a known stimulant to for nitric oxide production. Nitric oxide “plays important roles in gastrointestinal mucosal defense, as well as in the pathogenesis of several gastrointestinal diseases (e.g. irritable bowel syndrome and inflammatory bowel disease).” This study outlined how there was a huge opportunity for drug development for this reason. Instead, just go outside and get your UVA light, and thereby lesson your chances of getting GI diseases, or to help treat them.

UVB Light

This study was the first to report changes in the human gut microbiota in response to UBV light. They found that UVB light can “rapidly modulate the gut microbiome without any dietary changes of the participants.” Basically, exposure to this spectrum of light (found in the middle of the day) increases the good bacteria and decreases the bad bacteria in your gut.

Thoughts

The science pointing to the health benefits of sunlight exposure is overwhelming. Avoiding the sun is a major health hazard. For a refresher on this fact, you can refer back to my first newsletter.

If your gastroenterologist or gut doctor doesn’t mention this, they are (likely unknowingly) preventing you from getting better.

Qigong

Qigong is an ancient Chinese practice that combines movement, meditation, and controlled breathing to promote overall well-being. It offers numerous physical, mental, and emotional benefits, including:

-Improved physical health: Regular practice can enhance balance, flexibility, coordination, and strength. It may also help reduce blood pressure, improve cardiovascular health, and boost the immune system.

-Stress reduction: The slow, rhythmic movements and focused breathing can induce a state of relaxation, reducing stress and anxiety levels. It promotes a sense of calm and inner peace.

-Enhanced energy and vitality: Practicing Qigong is believed to cultivate and balance the body's vital energy (Qi), leading to increased energy levels and a sense of vitality.

-Better mental clarity and focus: Qigong meditation techniques can improve concentration, mental clarity, and cognitive function, leading to enhanced focus and productivity.

-Pain management: Some studies suggest that Qigong may help reduce chronic pain and alleviate discomfort associated with certain health conditions.

-Improved sleep: Regular practice can lead to better sleep patterns, helping individuals experience more restful and rejuvenating sleep.

-Emotional balance: Qigong can have a positive impact on emotional well-being by reducing feelings of depression and promoting a sense of emotional balance and resilience.

-Posture and body awareness: The mindful movements and body postures in Qigong help improve posture, body awareness, and alignment.

-Immune system support: The stress-reducing effects and positive impact on overall health can indirectly support the immune system's functioning.

-Self-awareness and mindfulness: Through the practice, individuals can develop a deeper connection with their bodies, emotions, and thoughts, leading to increased self-awareness and mindfulness in daily life.

A few times a week I’ll fire up a YouTube Qigong video for either a morning wakeup or evening cooldown session. There’s a 20-minute morning Qigong session attached below if you wanna try it out.

Other Qigong YouTube channels you can check out are Nick Loffree and Qigong for Vitality.

Qigong, Tai Chi, and Yoga are all easy and excellent ways to add mindful movement into your day. Focusing on your body and your breath centers you, gets you out of your head, and is a potent way to de-stress.

Anti-Anxiety Drugs Cause Brain Damage, Unemployment, and Suicide… Even if Stopped: A recent study from the University of Colorado reveals concerning findings about benzodiazepines, popular anti-anxiety drugs like Valium and Xanax. The research indicates that benzodiazepine use and discontinuation can lead to brain injury and persistent negative effects even after stopping the medication. These effects are seen in ~20% of users, a number so high the authors believe it warrants its own medical term, "benzodiazepine induced neurological dysfunction" (BIND). This includes symptoms like low energy, memory loss, anxiety, insomnia, and more. Shockingly, over half of the participants reported suicidal thoughts or attempts.

The study highlights that the perceived safety of benzodiazepines has led to widespread over-prescription, impacting patients of all ages. The research urges a reconsideration of benzodiazepine use and prescription practices, calling for more research and better understanding of BIND and potential treatment options.

Stock Up On Incandescent Bulbs Now: “Incandescent lightbulbs will officially be banned for sale by retailers in the U.S. However it officially goes into fully effect NEXT WEEK. Americans will only be able to purchase LED lights from retailers across the country. The government began warnings in January, and has since officially rolled out the ban on manufacturing and sale of incandescent bulbs. WHY? LED lights provide more “light” using 75% less energy and last 25 times longer than incandescents. Sounds like a no brainer switch then right? WRONG. LED lights are significantly worse for your health.” Read this excellent breakdown on why you should ditch LED light completely and switch to incandescent before it’s too late.

Low Vitamin D Levels Linked to Premature Death: The study discovered that having low levels of vitamin D increases the risk of death from any cause. Specifically, the levels of 25-OH-D (a biomarker of vitamin D3 supplementation) were linked to a higher risk of premature death. Around 30% of US adults have vitamin D deficiency, and another ~10% have insufficient levels, which could be a significant reason for the recent decline in the expected lifespan of US adults. The best source of Vitamin D?

Big Pharma Spends 19x More on Self-Promotion Than Basic Research: Who’s surprised? The authors of this report found that it’s more profitable for pharma companies to simply create a bunch of products that are only slightly different from drugs already on the market. "Pharmaceutical research and development turns out mostly minor variations on existing drugs," the authors write. "Sales from these drugs generate steady profits throughout the ups and downs of blockbusters coming off patents."

JACKED AND TANNED FTW

That will do it for this time! Hopefully you got some value out of it. If you have any questions/comments/things you’d like to learn more about please don’t hesitate to reach out. If you know anyone who loves learning about these types of topics, pass it along!