Parts in IFS: Firefighters
Internal Family Systems (IFS) describes our inner world as a system of different “parts,” each with their own role, history, and intention. These parts are not random or pathological—they’re protective, often formed early in life to help us survive overwhelming experiences.Among the three main categories of parts in IFS (exiles, managers, and firefighters) firefighter parts are often the most misunderstood. They can show up dramatically, sometimes in ways that feel self-destructive or confusing. But like all parts, their true purpose is protective.This post explores what firefighter parts do, why they appear, and what they might look like in everyday life.What Are Firefighter Parts?
Firefighters are reactive protectors. Unlike managers, who work proactively to prevent pain from surfacing, firefighters step in after painful emotions or memories have already been triggered. They act quickly and forcefully to distract us, numb us, or soothe us when the intensity feels overwhelming.The name “firefighter” comes from their approach: when the flames of an exile’s pain flare up, firefighters rush in to douse the fire by any means necessary. Their methods are often urgent, extreme, or short-term.The Functions of Firefighters
Firefighters are not subtle. They prioritise immediate relief over longterm consequences. While managers plan ahead and keep order, firefighters act in the moment, doing whatever it takes to shut down distress.Some of their common functions include:Numbing or distraction: Using activities, substances, or entertainment to dull or block painful feelings.Soothing or self-comfort: Turning to food, shopping, sex, or fantasy as quick ways to feel better.Explosive release: Expressing overwhelming energy through anger, shouting, or aggression.Dissociation or withdrawal: Mentally checking out, spacing out, or shutting down emotionally.Risk-taking: Engaging in impulsive or thrill-seeking behaviours to shift focus away from emotional pain.
Examples of Firefighter Parts in Action
Because firefighter strategies can be dramatic, they’re often easier to spot than manager parts. Here are some everyday examples:The Emotional Eater
After a tough day at work, someone finds themselves eating half a packet of biscuits without even realising it. A firefighter part is trying to soothe the stress and keep painful feelings at bay with comfort food.The Anger Outburst
In the middle of an argument, a person suddenly shouts or slams a door. The firefighter has rushed in to discharge overwhelming emotions and regain a sense of control.The Binge Watcher
When loneliness or shame surfaces, a firefighter may push someone to binge shows late into the night. The distraction prevents the raw feelings from being felt, at least temporarily.The Risk-Taker
A firefighter might drive recklessly, gamble, or spend impulsively to escape a wave of inner pain. The rush of adrenaline becomes a quick way to blot out discomfort.The Dissociator
For some, firefighters pull the system into numbness or detachment. A person might “zone out” in a meeting or feel like they’re not really present in their own body. This is a way of escaping from pain when no external action feels possible.The Protective Logic Behind Firefighters
On the surface, firefighter behaviours can look self-sabotaging. Overeating, drinking, outbursts, or dissociation may cause new problems in relationships, health, or work. But in the IFS model, these parts are not reckless for the sake of it. They are acting urgently to prevent us from being overwhelmed by the pain of exiles.For example, if a child once felt unbearable shame when criticised, the exile may still carry that wound. Later in life, when a similar feeling of rejection is triggered, a firefighter may rush in with anger or bingeing to shut the shame down immediately.The firefighter isn’t trying to harm us—it’s doing its best with the tools it has. Its priority is survival in the moment, not longterm wellbeing.The Burden of Firefighter Parts
Firefighters carry a heavy burden. Their strategies can provide temporary relief, but often at a cost. Emotional eating might lead to guilt, health issues, or low self-esteem. Explosive anger may damage relationships. Risk-taking behaviours can have serious consequences.Because firefighters are so reactive, people often judge them harshly, both from the outside and inside. Someone may think, “Why did I do that again? What’s wrong with me?” This shame cycle can actually fuel firefighters further, since more pain creates more need for relief.Recognising firefighters as protectors rather than enemies is an important step toward breaking the cycle.Working with Firefighters in IFS
In IFS therapy, the goal is not to fight firefighters or try to suppress their behaviours. Instead, we approach them with curiosity and compassion.Firefighters need to be heard and understood. They often fear that if they stop acting, we’ll be consumed by the exile’s pain. By acknowledging their protective role, we can build trust. Over time, firefighters can step back and allow us to connect with our exiled parts from a calm, compassionate place.This doesn’t mean firefighters disappear altogether. Many eventually transform into more balanced roles—like helping us relax, unwind, or enjoy pleasure in healthier ways. But they no longer need to react so urgently or dramatically once the underlying wounds are being cared for.Final Thoughts
Firefighter parts are some of the most dramatic protectors in our internal system. They leap into action when we’re overwhelmed, distracting us, soothing us, or numbing us with whatever tools they can find. While their strategies can create difficulties, their underlying motive is care: they want to keep us safe from unbearable pain.By learning to recognise and befriend our firefighters, we begin to see that even our most impulsive or confusing behaviours come from a place of protection. With compassion and curiosity, these parts can relax, opening the way for deeper healing and balance.