There’s a particular kind of noise that can increase in midlife. Not external. On the inside. That running commentary that feels spikier than it used to. Louder - and less easy to ignore too.
For many of us, it shows up as a form of contradiction.
We know what we need to feel well, but we don’t always do it. We know how much we need to rest, but we push through. It’s not necessarily new behaviour, but with both the external and biochemical ‘ stress’ of midlife, it becomes more visible and carries a bigger impact on our health.
Introducing Internal Family Systems
Internal Family Systems (IFS) originated from the observations of a family therapist - hence perhaps the rather confusing name.
Dr Richard Schwartz was working as a family therapist at the time, with a focus on how people behave in relation to each other.
But in his sessions, something kept repeating.
Clients spoke about themselves as if they were multiple.
‘A part of me is anxious’.
‘Another part is trying to keep everything under control’.
‘Another just wants it all to stop’.
Schwartz started to use the same language to develop a new framework for therapeutic support. And what emerged was a model built on a few core principles:
- The mind is organised in parts, not a single voice¹
- These parts take on roles over time, often in response to experience²
- Even the behaviours that feel least helpful tend to have a protective function²
Alongside these parts, he described something else. A state rather than a role.
What he called the Self. Characterised by clarity, steadiness and a capacity to respond rather than react¹, it’s not something you construct, but something you access.
The science: what we know so far
As research of the practice builds, IFS is gaining traction clinically.
Systematic reviews suggest it may support emotional regulation and reduce internal conflict.⁴And early studies show its potential in supporting depression and anxiety, trauma-related symptoms and chronic pain conditions. Interestingly, a randomised controlled trial in patients with rheumatoid arthritis found that IFS led to improvements in pain, physical function and psychological wellbeing³.
It’s why, at MPOWDER, we’re curious to learn more. In women’s health, we’re often given oversimplified answers.
What makes IFS interesting, in our view, is that it reflects how many people already experience their internal world—particularly under stress.
Why this becomes more relevant in midlife
Research shows the biochemical transition of midlife makes us simply less resilient to stress. Declining oestrogen reduces its buffering effect on stress and mood pathways⁵. Lower progesterone impacts GABA, influencing calm and sleep⁶. The stress response system becomes more reactive, with slower recovery⁷.
The result is a system that feels less buffered. We react fast…and recover slower.
IFS offers a way of working with that dialogue without immediately trying to suppress it.
The structure of parts (in practice)
IFS groups parts loosely into patterns most of us recognise:
- Parts that anticipate, organise and keep things functioning
- Parts that step in quickly when something feels overwhelming
- Parts that carry older experiences, often out of awareness
These patterns align with broader psychological research showing how early experiences shape protective behaviours and stress responses over time⁸. The tension tends to come when one pattern dominates.
Bringing awareness to these patterns often reduces their intensity.
IFS doesn’t replace nutrition, movement or supplementation or other forms of therapy. But it could be a valuable addition to your midlife toolkit.
References
Schwartz RC. Introduction to the Internal Family Systems Model. IFS Institute. https://ifs-institute.com/resources/articles/internal-family-systems-model-outline
Sweezy M, Ziskind E (eds). Internal Family Systems Therapy: New Dimensions. Routledge; 2013.
Schwartz RC, Shapiro S. Internal Family Systems therapy for depression among women with rheumatoid arthritis: a randomized controlled trial. J Rheumatol. 2013;40(11):1831–1841. https://www.jrheum.org/content/40/11/1831
Hodson O, McPhee I. Internal Family Systems therapy: A systematic review. J Psychother Integr. 2021. https://doi.org/10.1037/int0000253
Albert K, Newhouse P. Estrogen, stress, and depression. Annu Rev Clin Psychol. 2019;15:399–423. https://doi.org/10.1146/annurev-clinpsy-050718-095557
Gordon JL, Girdler SS. Hormone therapy and perimenopausal depression. Curr Psychiatry Rep. 2014;16(11):517. https://doi.org/10.1007/s11920-014-0517-1
McEwen BS. Protective and damaging effects of stress mediators. Dialogues Clin Neurosci. 2006;8(4):367–381. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181832/
Felitti VJ et al. Adverse childhood experiences study. Am J Prev Med. 1998;14(4):245–258. https://www.ajpmonline.org/article/S0749-3797(98)00017-8/fulltext
Neff KD. Self-compassion. Self and Identity. 2003;2(2):85–101. https://doi.org/10.1080/15298860309032
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