The Emergency Responders: Understanding Firefighters in IFS

Ever found yourself deep in a social media scroll, halfway through a pint of ice cream, or snapping at someone you love before you even know why? That’s probably a firefighter in action.

In Internal Family Systems (IFS), firefighters are the parts that jump in when an exiled wound starts bubbling up. Unlike managers—who try to prevent the pain—firefighters act after the pain has been triggered. Their job is simple: Shut. It. Down.

Firefighters use whatever tools they have to douse the emotional flames:

🔥 Distraction – binge-watching, social media, mindless scrolling

🔥 Numbing – food, alcohol, overworking, avoidance

🔥 Explosions – anger, sarcasm, impulsive decisions

These parts aren’t bad—they’re just desperate. They don’t care about long-term consequences; they just want the pain to stop.

How to work with a firefighter part:

💚 Pause before judging. (“I see you’re trying to help. What are you protecting me from right now?”)

💚 Offer alternatives. (“What if we found another way to handle this feeling?”)

💚 Build trust over time. Firefighters don’t step aside easily, but when they realize you’re learning to care for your exiles, they don’t have to work so hard.

Firefighters are fierce, powerful parts of us. When they no longer have to put out emotional fires, they can transform into some of our greatest strengths—passion, spontaneity, and deep resilience.

Because when all your parts feel safe, they can finally rest. 😌