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"Inside Out 2": Introduction to Internal Family Systems Therapy, "Part" II

'Inside Out 2' goes beyond fun animation by being rooted in the effective yet relatable Internal Family Systems (IFS) therapy approach, resonating with children and adults alike.


Pixar's sequel, "Inside Out 2," is based on Internal Family Systems (IFS) psychotherapy school principles (see 'Part I' of the blog). Beyond illustrating that our minds can be mapped out as colourful and well-intending internal drives, or "parts" as IFS calls them, both the film and IFS reach the same conclusion: our emotions do not exist in a vacuum. They interact with each other, change, and grow, shaping a full palette of responses and behaviours.


It doesn't mean that we have 'tiny characters conversing and conflicting inside our heads.'


But curiously, the plot matches internal dynamics we actually experience.


Makes sense, since IFS principles stem from family therapy, where a Systemic approach is used to address struggles by considering how entire family interactions affect one individual's behaviour and emotions. While IFS can be and is used for group, family, and couple therapies, its core focus is on understanding and connecting with an individual’s inner world.


"Inside Out" resonates with us so much because it gives us insight into our minds - a simple yet effective way of understanding ourselves, which is precisely what IFS therapy does.


And the beauty of it is exactly that - you do not need a PhD to "get the concept", so let’s turn to “Inside Out 2” to look at the subtleties of our emotional systems.

Inside Out 2 new Emotions arriving at Head Quaters

Spoiler Alert: Pause here and come back after you’ve watched the movie!


In “Inside Out 2,” Riley reaches puberty, a time when even familiar emotions—Joy, Sadness, Fear, Anger, and Disgust—are amplified, while new, more complex responses like Anxiety, Envy, Boredom (or Ennui), and Embarrassment emerge. Riley also faces external challenges as she discovers her two best friends are not joining her at her new high school.


Once again, the film beautifully illustrates these inner dynamics, is easy to relate to and is exactly how we access our inner world through IFS.


First, Riley's emotions are connected: some dislike each other, some work together, and some hold common beliefs.


In the movie, the recently surfaced emotions 'hijack the console' as Riley faces new and stressful experiences. Anxiety, the new forward-looking and tense feeling, pushes Joy aside to ensure Riley is prepared for hockey camp weekend. At the same time, Fear and Anxiety find common ground, both seeing risks and the need to be prepared for danger. On the other hand, Sadness connects with Embarrassment, as they both resonate deeply with Riley’s hard feelings.


Think of these dynamics as an internal “family”—some family members get along better than others, but they are united by a common goal: the well-being of the household.


Next, Joy and Anxiety inevitably reach their limit, as they start operating separately from others.


Joy breaks into sad tears, realizing she does not know all the answers and makes mistakes too. She understands that it is hard to always stay positive: she recognizes she cannot support Riley alone and neither does she always know what is right and wrong for her. Anxiety creates the ever repeating storm of "I'm not good enough" rushing through Riley's mind as she plays the last hockey game of the camp. Both Riley and the character of Anxiety freeze not knowing how to handle the pressure.


Imagine the same parallel here: one family member having a really hard time because they have taken on the responsibilities of others to help out.


Ultimately, no single emotion can offer the guidance Riley needs singlehandedly.


It takes a colorful spectrum of feelings — happiness, caring, sadness, anger, caution, planning, and stepping back — to create Riley’s personality. Each emotion is needed and helpful in its own way: Anger generates drive and change; Sadness fosters closeness and connection; Fear leads to careful preparation; Ennui creates distance, making Riley feel safer in new friendships and environments.


Once again - think of family members contributing their unique abilities and talents to achieve a common objective.


If it feels like a stretch to apply these principles to an individual's mind, as we would do with screenplay or family dynamics, let me explain with a real life scenario.


Let's revisit the example of a parent who works tirelessly but feels guilty for not spending enough time with their family. This parent has three different internal drives, or "parts": the perfectionist in them loves and excels at their job, the nurturing side strives to offer the love and care that might have been missing in their own childhood, and the inner critic insists they "will never be good enough," feeling stuck in a dilemma they can't seem to resolve.


Of course, our inner dynamics are more complex than the personified emotions in 'Inside Out,' but they often mirror what we actually feel and how we react.


All these inner drives are interconnected: the perfectionist often clashes with the nurturing side, debating whether to spend time preparing for an important meeting or enjoying the park with family. Meanwhile, the inner critic points out flaws in both choices, leaving the parent feeling that "something has to give."


Similarly to the movie, our parent reaches their breaking point after a few particularly stressful weeks of juggling work and family.


As the perfectionism does not let the parent compromise on work quality despite extra tasks at home, so they become sleep-deprived and agitated. Then, the nurturing side takes over, leading them to take a leave from work or even quit to focus on family. Meanwhile, the inner critic constantly whispers that they've failed at their career and will now fail at parenting as well, as they find themselves snapping at the kids and their partner more often.


This is where the movie and reality diverge—situations in our lives don't always wrap up with a "Happy Ending": feelings aren't always balanced, and problems don't always get resolved smoothly.


Unfortunately, we often live our lives letting one emotion take over: we overcommit to work, we give up on careers, and we keep feeling guilty about both. This often leaves us in a constant state of tension and dissatisfaction. Sadly, many times when we find ourselves in a desperate internal conflict and reach our limits as well.


However, as both IFS and "Inside Out" conclude, the key to making a real difference is connecting with our emotions and understanding what drives them and why.


Just as Riley learns to navigate her complex emotional landscape with the help of her inner "family," we too can find balance by recognising and working with the different aspects of our psyche.


This process is hard work and takes time and effort. We can never claim to have all the answers or be completely "done" with understanding ourselves. However, Internal Family Systems therapy offers a very approachable and intuitive way to connect with our inner world and understand our inner dynamics. This method has been proven effective for many people worldwide, showing its real-life applicability and success.


By genuinely connecting with our emotions, we can find our way to many "Happy Endings" in our lives, even if it sometimes feels like a storm in between.


 

Screenshots used in this article are from Disney Pixar's "Inside Out 2". All images are © Disney/Pixar. All rights reserved.

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