IFS: Inside Out
Discover how Pixar’s Inside Out movies reflect key principles of Internal Family Systems (IFS) therapy—and how understanding your inner parts can transform emotional health.
When Pixar released Inside Out in 2015, therapists everywhere nodded knowingly. The animated film—which takes us inside the mind of 11-year-old Riley—brought to life something mental health professionals have been talking about for decades: our emotions have personalities, roles, and relationships with each other.
The sequel, Inside Out 2, builds on this, showing even more complexity in the mind as Riley grows into her teenage years. While the movies aren’t explicitly about Internal Family Systems therapy, they mirror many of the same concepts IFS founder Dr. Richard Schwartz has been teaching since the 1980s.
What is Internal Family Systems (IFS)?
Internal Family Systems (IFS) is an evidence-based psychotherapy model that views the mind as made up of multiple “parts”—each with its own feelings, beliefs, and ways of protecting you. These parts aren’t pathological; they develop to help you survive life’s challenges.
IFS organizes these parts into three main categories:
Managers: Try to keep life predictable and avoid emotional pain (e.g., perfectionism, planning).
Firefighters: Jump in when pain breaks through, often using quick fixes or distractions (e.g., overeating, scrolling, numbing behaviors).
Exiles: Hold painful memories and emotions we’ve tried to keep hidden.
At the center of it all is the Self—your core, compassionate, calm, and confident essence that can lead and heal your inner system.
How Inside Out reflects IFS concepts
1. Parts as distinct characters
In Inside Out, emotions like Joy, Sadness, Anger, Disgust, and Fear each have their own personalities, priorities, and strategies for protecting Riley. This is pure IFS—parts with different jobs, sometimes in conflict, but all ultimately trying to help.
2. No “bad” parts
At first, Joy wants to sideline Sadness, believing she’ll make Riley’s life worse. IFS teaches that every part has a positive intent—even if its methods aren’t always helpful. By the end of the first movie, Joy realizes Sadness plays a vital role in connection and healing.
3. The power of leadership from Self
In therapy, Self-energy is the calm, compassionate leader of your inner system. In the movies, moments of balance—when Riley acknowledges all her feelings—mirror Self-led living. It’s not about letting one emotion take over, but letting each have a voice.
4. System changes with development
Inside Out 2 introduces new emotions like Anxiety, Embarrassment, and Ennui, reflecting how the internal system evolves with age. In IFS, new parts may emerge or old parts may take on new roles as life circumstances change.
How therapists use IFS in real life
In therapy, IFS helps people:
Identify and get to know their parts.
Build curiosity and compassion toward every part, even the ones causing trouble.
Unburden parts carrying extreme beliefs or emotions from past experiences.
Develop Self-leadership so the system works in harmony.
For example, a client might explore why a “perfectionist manager” part feels the need to work nonstop, uncovering that it’s trying to protect an “exile” part carrying shame from childhood criticism.
Why Inside Out makes IFS more relatable
Many clients find IFS easier to understand when they think of their emotions like Inside Out characters—distinct voices that all belong. The movies normalize emotional complexity, show that no single feeling is “bad,” and demonstrate the importance of inner teamwork.
This can be especially powerful for high-achieving individuals who tend to push away “negative” emotions to maintain performance. Understanding that every emotion has a role can reduce internal conflict and improve emotional resilience.
Final takeaway
While Pixar never set out to make an IFS training video, Inside Out and Inside Out 2 beautifully capture the spirit of Internal Family Systems:
We all have parts.
Every part has good intentions.
Healing happens when our Self leads with compassion and curiosity.
If you’ve ever related to Joy’s energy, Sadness’s depth, or Anxiety’s caution, you’ve already experienced a glimpse of your own inner family.
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