Many people love Disney's Pixar made a movie "Inside Out", but most don't know it is based on psychological therapy method called Internal Family Systems.
"Inside Out", the Pixar animated film, is a colourful and insightful depiction of our inner emotional landscape. Beyond just being fun to watch, it beautifully illustrates the principles of Internal Family Systems (IFS) therapy—a psychological model developed in the 1980s that is both clinically proven to be effective, while also being gentle and compassionate.
"Inside Out 2" became the top-grossing Pixar title of all time at the worldwide box office, amassing over $1.2 billion (and counting!) in global ticket sales. That’s a vast audience getting a glimpse of IFS concepts without even realising it.
What makes the IFS model resonate so much with viewers of this film sequel?
IFS is based on the notion that we are not one-dimensional in our personality, but rather our psyche is a complex puzzle, made up of multiple internal drivers, called "parts." We can relate to this idea instinctively, for instance in internal problem-solving, like 'part of me really wants to go out, but part of me wants to stay in and chill.'
With 'Inside Out,' Pixar has taken these natural, everyday internal feelings and elevated them to the next level of visualisation, consulting with both IFS and other psychology professionals to ensure an accurate and insightful portrayal.
The basic idea of the mind being made up of different "areas" or states is not new in psychology. In fact it has been applied in decades in clinical work. From Jung's archetypes to Gestalt therapy, inner child work, and ego states, various methods have been utilised to provide tools and ways to better understand our mental landscape.
Yet according to many psychologists, IFS "parts work" is one of the most comprehensive yet elegant ways to address both our day-to-day struggles and deeper traumas in a safe and effective manner.
Spoiler Alert: Pause here and come back after you’ve watched the movie!
How 'Inside Out' captures the essence of the 'parts' concept.
In the movie 11-year-old Riley's life is turned upside down when her family moves from Minnesota to San Francisco. The film explores her emotions—Joy, Sadness, Fear, Anger, and Disgust—as they navigate this significant life change. Inside her mind, these emotions are personified as characters, each with its own role and influence on Riley's behaviour.
This does not mean that we have "actual tiny characters living inside our heads," but think of it as a way to map out and connect with the deepest of our emotions and feelings.
Let's look at Riley's internal map first.
For Riley, parts are Joy, Sadness, Fear, Anger, and Disgust, each unique and with their own character. Joy is positive, driven, and resourceful. Sadness is compassionate, feels others' hurt, and can relate to their pain. Fear is cautious and careful. Anger is decisive, strong-willed, and reactive. Disgust is sensitive and observant.
All of these qualities and characteristics together make up who Riley is and subsequently influence the decisions she makes.
Each of Riley's emotions also has a well-intended goal for her.
Joy just wants Riley to be happy—she helps cheer up her parents in the chaos of the move. Sadness helps her connect in difficult situations - her actions inspire empathy in others, so Riley receives the comfort and support she needs. Disgust protects Riley from unpleasant experiences, whether it’s broccoli or social faux pas. Fear helps keep her safe from danger.
In IFS, the concept of parts is more complex and involves more than just our emotions.
Now that we have seen Pixar's creative storybook, let's look at a real-life example to see how parts work.
Consider a parent who wants to maintain a healthy work-life balance but finds themselves overcommitting to work at the expense of personal or family time. They have tried organising the calendar in a thousand different ways, coaching to improve time management skills, and therapy to connect better in relationships and family. Yet nothing seems to work or stick—they are still overworked and feel guilty for not spending time with their loved ones or relaxing.
From the IFS viewpoint, we see two main internal drivers (or parts): one that values professional success and another that craves personal time and relaxation.
These parts are in conflict, each pulling in an opposite direction, understandably leading to a continuous struggle.
When we focus on these parts individually, we gain a better understanding of what each side values and why. A seemingly impossible dilemma of wanting to be in two places at once becomes clearer. On one hand, our parent strives to learn and advance professionally, and on the other, they are afraid of failing to give love and warmth to their family by working long hours. And these conflicting internal drivers are a common experience in daily life.
By identifying and understanding these internal parts, we can better navigate the emotional responses that define our actions and resolve the struggles that arise from these internal conflicts.
In conclusion, the paradox is that we encounter IFS concepts every day without even realising it, whether that in with "Inside out" or own inner conflicts.
"Inside Out" beautifully demonstrates the Internal Family Systems modality, making complex psychological ideas accessible and relatable.
IFS therapy also can help explain inner dilemmas and aspects of our psyche that previously seemed incomprehensible or hard to grasp. By understanding and connecting with our internal drivers, we can achieve greater self-awareness and work with emotional wounds of the past.
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Screenshots used in this article are from Disney Pixar's "Inside Out". All images are © Disney/Pixar. All rights reserved.